admin admin – Page 216 – Trifecta Workouts

Manuel

5 rounds for max reps: 3 minutes of Rope Climbs 2 minutes of Squats 2 minutes of Push-Ups 3 minutes to run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Hollywood

For time: Run 2 km 22 Wall-Ball shots, 30-lb. ball 22 Muscle-Ups 22 Wall-Ball shots, 30-lb. ball 22 Power Cleans, 185-lb. 22 Wall-Ball shots, 30-lb. ball Run 2 km

Artie

Complete as many rounds as possible in 20 minutes: 5 Pull-Ups 10 Push-Ups 15 Squats 5 Pull-Ups 10 Thrusters, 95 lb.

Marston

Complete as many rounds as possible in 20 minutes: 405-lb. Deadlift, 1 rep 10 Toes-to-Bars 15 Bar-Facing Burpees

Nickman

For time With a 55-lb. and 35-lb. dumbbell, 10 rounds of: 200-meter Farmers Carry with both dumbbells 35-lb. Weighted Pull-Ups, 10 reps 55-lb. Dumbbell Snatches, 20 reps, alternating arms

DVB

For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 Wall-Ball shots 1 Rope Ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 Wall-Ball shots 1 Rope Ascent Run 400 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 Wall-Ball shots 1 Rope …

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Cancel Pocket WOD subscription

To cancel an IOS subscription: 1. Go to Settings > iTunes & App Store. 2. Tap your Apple ID at the top of the screen. 3. Tap View Apple ID. You might need to sign in or use Touch ID. 4. Tap Subscriptions. 5. Tap the subscription that you want to manage and tap Cancel …

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Setting up RSS feed

It’s easy to set up your RSS feed, you can edit, remove or add your own feed: Go to More -> My Feeds. To add a feed to an existing category, just open any category and tap + on the bottom right: Enter a name, choose category and select if it’s a website or …

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Beast 12

For Time 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-to-Elbows 30 Kettlebell Swings (2/1.5 pood) 30 Sit-Ups 20 Dumbbell Hang Squat Cleans (35/25 lbs) 25 Back Extensions 30 Wall Ball Shots (20/14 lbs) 3 Rope Climbs (15ft)

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