“Ketty” 5 Rounds For Time:400 Meter Run30 Kettlebell Swings (53/35)30 Step Back Lunges HOME GYM 5 Rounds For Time:400 Meter Run30 Single Dumbbell Swings (15... Read More
Barbell Complex On the 1:30 x 6 Sets:1 Power Snatch3 Overhead Squats “Top Shelf” AMRAP 15:21 Wallballs (20/14)12 Power Snatches (95/65)15 Toes to Bar12 Overhead... Read More
KO in the OK TOMORROW at the UMAC “Wunderful” 10 Rounds For Time [25 Minute Cap]:30 Double Unders20 AbMat Sit-ups10 Hand Release Push-ups HOME GYM... Read More
KO in the OK this WEEKEND SATURDAY & SUNDAY “Control-Alt-Delete” On the 5:00 x 4 Rounds:20 Alternating Dumbbell Snatches (50/35)40 Air Squats20/15 Calorie Assault Bike... Read More
KO in the OK this WEEKEND SATURDAY & SUNDAY “DelighT” AMRAP 15:12 Box Jumps (24″/20″)12 Deadlifts (155/105)9 Bar-Facing Burpees9 Hang Power Cleans (155/105)6 Strict Pull-ups6... Read More
KO in the OK this WEEKEND SATURDAY & SUNDAY “Full Circle”For Time:1,500 Meter Row100 Double Unders50 Calorie Assault Bike100 Double Unders1,500 Meter Row HOME GYMFor... Read More