Jazz: 5 Rounds + 5 Ring DipsDeadlift: 83-103-103-10316 Ball Slams instead of 8 MBC12# Ball- Thick Red Band Dips
Jorge: 5 Rounds + 5 Med Ball CleansDeadlift: 150-175-210-21014# Ball-Blue Band Dips
Rampage: 6 Rounds + 1 Med Ball Clean14# Ball-No Band
Ratchet: 5 Rounds + 10 SitupsDeadlift: 220-255-295-32520# Ball-Thick Red Band Dips
Sideswipe: 7 Rounds + 7 SitupsDeadlift: 138-168-183-205x214# Ball-Purple Band
Shockwave: 7 Rounds + 9 SitupsDeadlift: 145-165-210-22014# Ball-Thick Red Band
Grimlock: 20:27100x12" Box Squatsthen.....10 Rounds15 Situps7 KB Swings100m Run
Shannon: 4 Rounds + 4 SitupsDeadlift form work: 53#8 Minute AMRAP10 Situps8 Medball Deadlifts-10#6 Bench Dips
Alicia: 5 Rounds + 1 Medball DeadliftDeadlift form work: 53#8 Minute AMRAP10 Situps8 Medball Deadlifts-12#6 Bench Dips
Skill:
Jazz: 5 Rounds + 5 Ring Dips
ReplyDeleteDeadlift: 83-103-103-103
16 Ball Slams instead of 8 MBC
12# Ball- Thick Red Band Dips
Jorge: 5 Rounds + 5 Med Ball Cleans
ReplyDeleteDeadlift: 150-175-210-210
14# Ball-Blue Band Dips
Rampage: 6 Rounds + 1 Med Ball Clean
ReplyDelete14# Ball-No Band
Ratchet: 5 Rounds + 10 Situps
ReplyDeleteDeadlift: 220-255-295-325
20# Ball-Thick Red Band Dips
Sideswipe: 7 Rounds + 7 Situps
ReplyDeleteDeadlift: 138-168-183-205x2
14# Ball-Purple Band
Shockwave: 7 Rounds + 9 Situps
ReplyDeleteDeadlift: 145-165-210-220
14# Ball-Thick Red Band
Grimlock: 20:27
ReplyDelete100x12" Box Squats
then.....
10 Rounds
15 Situps
7 KB Swings
100m Run
Shannon: 4 Rounds + 4 Situps
ReplyDeleteDeadlift form work: 53#
8 Minute AMRAP
10 Situps
8 Medball Deadlifts-10#
6 Bench Dips
Alicia: 5 Rounds + 1 Medball Deadlift
ReplyDeleteDeadlift form work: 53#
8 Minute AMRAP
10 Situps
8 Medball Deadlifts-12#
6 Bench Dips