THE SCENE: It weren’t bad F3 WELCOME & DISCLAIMER done WARM-O-RAMA: SSH x 20 Imperial Walker x 10 Daisy Pickers x 10 Windmills x 10 Tempo Squats x 10 SSH x 10 THA-THANG: 8 Pax – 8 Bags (1×40#, 4×60#, 2×80#, 1×120#) Team Sand Bag Toss 125 yds EMO2M x 20 minutes 5 x Easy Payments Bag Burpee +…
THE SCENE: crisp F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH Merkins Squats LBACs Michael Phelps Windmills THA-THANG: Move to Pull-up Bars 3 Rounds of Bookworms 7 Round of Hell – 10 Pull-Ups – Loaded Walking Lunges 30 yd – 10 Overhead Press – Sandbag Toss 30 yd Move to Parking Garage & Partner Up Sandbag Toss up first ramp (75…
THE SCENE: There were bugs F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH Daisy Pickers LBAC Squats THA-THANG: Mosey a bit BOMBS (Partner) 50 Burpees 75 SSH 100 Merkins 125 BBSUs 150 Squats Mosey a bit 2x Arm Circuit 10-15 Reps – 60 seconds rest Curls (35 lb) Standing Chest Press (25 lb) Back Squat (60 lb) Mosey a bit MARY:…
THE SCENE: Humid & 70F F3 WELCOME & DISCLAIMER WARM-O-RAMA: 10 SSH I.C. 10 Tempo Squats I.C. 5 Push Press I.C. 5 Sumo Deadlift Highpull I.C. THA-THANG: HeroWOD – Collin 6 Rounds for time: Carry 50 pound sandbag 400 meters – modified to 60 lb sandbag 115 pound Push press, 12 reps – modified to 60 lb sandbag 12…
WHAT YOU NEED: A watch that will show you seconds 1/4 mile distance marker (1/2 mile out and back is fine) +60# Sandbag optional Chalk/marker unless you can remember reps when you’re suckin’ wind THE SCENE: OYO F3 WELCOME & DISCLAIMER You’re doing this to you. THIS WORKOUT IS TIMED. WARM-O-RAMA: To be completed in (3:30) 20x SSH 10x…
THE SCENE: perfect F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 I.C. Daisy Pickers x 10 I.C. THA-THANG: 14 PAX move sandbags to Pull-Up bars (4) – 60 lb., (1) – 40 lb. 11’s: Pull-Ups vs. Air Squats (55 Pull-Ups ea.) 400m Sand Bag Throw – Teams of 3 PAX – 40 lb. bag comes w/ 25 penalty burpees…
THE SCENE: no lightning F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 I.C. Daisy Pickers x 10 I.C. Air Squats x 10 I.C. Michael Phelps x 10 I.C. THA-THANG: 3 PAX – Carry (2) 60 lb. bags to Pull-Up bars E.M.O.M. Pull-Ups & Overhead Press (60 lbs.) 10 minutes: 5 & 5 (50 Pull-ups) Mosey 200m – 10 Merkins…
THE SCENE: Rain F3 WELCOME & DISCLAIMER Complete WARM-O-RAMA: 11s Pull-Ups vs. Squats (55 Pull-Ups) THA-THANG: Partners – (20) Easy Payments per Pair (0-10 Pull Ups) – Push-up on Sandbag – Clean Sandbag to chest – Throw Sandbag over pull-up bar – (1 Pull-up if the Sandbag doesn’t clear the bar) EMOM – Pull-Ups vs. Overhead Press (60 lb…
THE SCENE: Wet F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 I.C. Tempo Squats x 10 I.C. Daisy Pickers x 10 I.C. Baby Arm Circles x 20 I.C. Michael Phelps x 10 I.C. THA-THANG: 11’s Pull-Ups vs. Air Squats (55 Pull-ups) Modified DORA Pull-Ups vs. Overhead Carry 60 lb. Sandbag (15 Pull-ups) PAX 1 Overhead Carry pacing back and…
THE SCENE: Wet F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x 20 I.C. Tempo Squats x 10 I.C. Daisy Pickers x 10 I.C. Baby Arm Circles x 20 I.C. Michael Phelps x 10 I.C. THA-THANG: 11’s Pull-Ups vs. Air Squats Modified DORA Pull-Ups vs. Overhead Carry 60 lb. Sandbag PAX 1 Overhead Carry pacing back and forth for 25 yds…
