Sunday, 3/27/2022

Ghost of Kyiv AMRAP in 30 minutes6 Strict Presses (75/55)20 Box Jump Overs (24/20 in)22 Double-UndersEvery minute on the minute, complete:3 Push-Ups  This workout is dedicated to Ukrainian Air Force pilot Colonel Oleksandr Oksanchenko, reportedly nicknamed “Grey Wolf,” who was killed after his jet was shot down near the Ukrainian capital of Kyiv on February 25, 2022. According to a post on Facebook by European Airshows page, Oksanchenko lost his life when his jet was shot down by Russian S-400 Triumph Air Defence Missile System although this has not been officially confirmed. Ukrainian President Volodymyr Zelensky posthumously awarded the pilot with the title of “Hero of Ukraine”, the President’s Office announced on social media on Mar. 1,...

Friday, 3/25/2022

Part A:5 rounds, not for time20 seconds hang from bar30 air squats40 double unders or work on double unders Part B:7 rounds, 10 minute cap10 sit ups15 dumbbell/kettlebell push press, light (2x 15/25) C. 7 minute...

Thursday, 3/24/2022

A. NFT 10-20-30-40-50 kettlebell/dumbbell deadlifts (2×12/16) 6 banded lat pull downs after each set B. AMRAP in 7 minutes of: 8 strict presses @45-55% 4 box jump overs rest 2 minutes AMRAP in 7 minutes of: 8 knees to elbows 4 big jump overs If you did Wednesday’s workout, feel free to sub the box jump overs with 20 double unders/40...

Wednesday, 3/23/2022

A. For time (30m cap) 5 rounds of: 12 deadlifts (85/115) 12 bar facing burpees Directly into… 5 rounds of: 9 hang power cleans (85/115) 8 box jumps (20/24) Directly into… 5 rounds of: 6 jerks (85/115) 6 burpee box jumps (20/24) B. 7 minute...
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