Keenan

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So far Keenan has created 532 blog entries.

180612 Tuesday

“Figawi” AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50) For today’s workout, athletes should choose a pull-up variation and dumbbell [...]

180611 Monday

Squat Clean Thruster Build to a Heavy Single “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral [...]

180608 Friday

A.) 400 m farmers carry B.) SPRING FLING WOD 5 In partners (8min AMRAP) - score = reps *partners alternate full rounds* 10 ft Handstand walk (crab walk) 15 Wall [...]

180607 Thursday

Deadlift Build to heavy set of 5 SPRING FLING WOD Four: CHIPPER (for time/reps) - 10min time cap Partners *conga line* 125 DU/ 250SS 10ft OH DB lunge - L [...]

180606 Wednesday

SPRING FLING WOD Three: In partners (24mins) score = 3 times/reps added together 8min: 1000m Row, 50thrusters , 30 pullups (ring rows) 8min: 750m Row, 35thrusters , 20 C2B (pullups) [...]

180605 Tuesday.

A. snatch build Build To first attempt in wod B. In partners SPRING FLING Two: (6mins) score = max weights 1 min per partner x 3 each RX- 10/7 assault [...]

180604 Monday

SPRING FLING WOD 1 Partner wod One: (17mins) - score = reps 7 mins 50 Back Squats (155/105) (115/85) 50 Back Squats (185/135) (155/105) AMRAP Back Squats (225/155) (185/135) Rest [...]

180603 Sunday

“Recess” AMRAP 10: 3 Calorie Schwinn Bike, 3 Kettlebell Swings (53/35) 6 Calorie Schwinn Bike, 6 Kettlebell Swings (53/35) 9 Calorie Schwinn Bike, 9 Kettlebell Swings (53/35) … Continue to [...]

180601 Friday

Hang Power Clean Heavy Set of 2 “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Working the skill of the hang power clean [...]