Crossfit Pistoleros Main Event 12 Rounds For Time 5 Burpees 5 Wall Balls 20/16 5 Kettlebell Swings 52/32 5 Back squats 135/95

WOD: “Jackie” for time 1000m row 50 thrusters 45/33 30 pullups Video is a little long, but a crazy finish…enjoy!  

WOD: Diane 21-15-9 reps of deadlift 225/155 handstand pushups  

“CINDY” -5 Pull Ups -10 Push Ups -15 Air Squats Extra Credit Double Tabata Planks/Superman Holds

Re-test: 1 mile run 1 minute pushups 1 minute situps  

WOD 5 Rounds for Time -5 Cleans -200m Medball Run -30 Sit-ups Rx 185/95 -Lv2 155/85- Lv1 Anything Less *Medball can be carried any way you want *

Warm-up: For time 800m Run 2 Round of “Cindy” (5-Pull-ups/10-Push-ups/15-Air Squats) Strength: Wendler Press WOD “Pistolero Weightlifting Total” Attempt a max snatch and then a max clean and jerk. 8 […]

Strength Wendler Deadlift WOD -15 Russian Kettle Bell Swings -20 Double Unders -400m Row Rx 53/35  Lv2 35/26  Lv1 Anything Less

Strength: Wendler Bench Press 10 Barbell SHRUGS in between each set “GO HEAVY” WOD Tabata -Situps -Shoulder to overhead  with  45/35 plate -Ring Row with elevated feet on box Extra […]

Strength: Wendler Squat Tech Work: 5-10 min. of Overhead Squat, squat from the rack.  Stay light and get warmed up for the WOD. WOD 5 Round for time -6 Burpee […]