August 22, 2017



2 x 5 Min AMRAP:


50 Cal Bike

*In remaining time: max Front Squats @ 70% of 1RM

(5 min rest between rounds)


You don't have a lot of time for those calories. Keep wattage high on the bike and give yourself as much time as possible to recover for those front squats. Spend some good time mobilizing the front rack, and the hips. You want sets on the squat to be as big as possible!


Main WOD


Field workout!


For time:

Run 4 laps

30 push ups

25m KB farmers carry lunge (53/35)

60 KBS (53/35)

25m KB farmers carry lunge (53/35)

30 push ups

Run 4 laps


This workout is all about grit. Put your head down and grind through this! Keep lunges unbroken, and focus on working sets with push ups and kettle bell swings that will keep heart rate steady. There is an 18min time cap!



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