Saturday 7.10.21
Abby and James
ENDURANCE:
35min CAP:
800m Run:
Then….4 Rds- 3 Rds- 2 Rds- 1 Rd
6 S/A Devil Lunges (1 DB)(50/35)
8 Two For One Thrusters (1 DB)(50/35)
10 Sit-ups
(Score- Time)
“Barney”
18min Partner AMRAP
100 of the following:
Deadlift (115/75)
Pushups
Hang Power Snatch (115/75)
Sit-Ups
Front Rack Lunges (115/75)
Burpees
(Score- Total Rds + Reps)
*Split Reps however bw both partners*
Thrive:
25min AMRAP:
Station 1:
30-20-10:
Lat Lunge Jumps
CC Floor Touches
Plank Ups or Plank Jacks
Station 2:
400m Run
50 Bicycle
50 Penguins
50 S/L V-Ups
Station 3:
30-20-10:
Torp Jacks
S/L RDLs (Total)
Plank Toe Touches
Station 4:
400m Run
50 Flutters
50 Russian Twists
50 Supermans
Station 5:
100m OH Carry
News
Shirts are in! See one of the coaches to get yours!!
Charm City Throwdown 2021
Date: 8/28/2021
Registration is LIVE!
Save the date!
Outsiders Concert
Al Walsh and Three Flights Up
7/17/2021 7pm-10pm
Join our Facebook Group!