8.2.18
Part 1 Back Squat (20X1 tempo) Sets 1-3: 45-65%, warmup sets Sets 4-7: 75-90%, working sets Part 2 Complete as many rounds as possible in 9 minutes of: 9 Thrusters (95/65) 9 T2B 27 Double Unders Scoring: Rounds + Reps
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AMRAP 10: 3 Calorie Bike, 3 Kettlebell Swings (53/35) 6 Calorie Bike, 6 Kettlebell Swings (53/35) 9 Calorie Bike, 9 Kettlebell Swings (53/35) Climb by (3) reps per round compare to 5.29.18
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Power Clean + Front Squat + Push Jerk Build to a Heavy Complex AMRAP 3: Macho Man (115/75) Rest 3 Minutes AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (175/105) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Read More »7.30.18
In teams of 3: Row 6000 meters * Switch every 250 meters ** Row each piece as fast as possible Post row time to comments. (Use one rower. Time = time on clock, not rower. Fast transitions!) Scoring: Time coaches set rowers up to count down from 6000m
Read More »7.28.18
Teams of 2 Complete 75 Cals Bike 100 Ab Mat sit ups 200 Double Unders 50 Ring Dips 50 Burpees 200m Farmers Carry 53/35 50 Box Jumps 24/20 50 Pull ups 50 Push ups
Read More »7.27.18
With a partner, complete 4 alternating sets each of: 20/15 Calorie Row + 20 Wall Balls (20/14) then Run 200 meters + 20 KB Swings (70/53) * Partner 1 completes the Row + Wall Balls, Partner 2 completes the Row + Wall Balls * Partner 1 completes the Run +[…]
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3 rounds for time: 50 Double Unders 15 Deadlifts (135/95) 2 Rope Climbs 50 Double Unders 15 Push Jerks (135/95) 2 Rope Climbs
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For time: Run 800 meters 40 Front Squats (135/95) Run 400 meters 20 Front Squats Run 200 meters 10 Front Squats
Read More »7.24.18
Complete as many rounds as possible in 20 minutes of: 50′ Handstand Walk 15 Toes to Bar 50′ Walking Lunge – Kettle bell held in front rack (70/53) Scoring: Rounds + Reps
Read More »7.23.18
Ten 1-minute rounds of: 25 squats Max reps of clean and jerks in remaining time Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. Log number of clean and jerks completed each round.
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