8.15.19
Complete as many rounds as possible in 20 minutes of: 50′ Handstand Walk (in 25′ increments) 15 Toes to Bar 50′ Walking Lunge – DBs held in front rack (50s/35s) Scoring: Rounds + Reps
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For time: 15-12-9-6-3 Devil’s Press (50s/35s) 5-4-3-2-1 Rope Climbs Scoring: Time
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Build to a Heavy Complex 1 Power Snatch 1 Overhead Squat 1 Squat Snatch For Time: 21 Box Jumps (24/20) 21 Power Snatches (115/85) 15 Box Jumps 15 Overhead Squats (115/85) 9 Box Jumps 9 Squat Snatches (115/85)
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Back Squat (30X1 tempo) 10-8-6-4-2 Loading Guidelines: 10 reps @ 60-65% 8 reps @ 70-75% 6 reps @ 80-85% 4 reps @ 85-90% 2 reps @ 90-95% Scoring: Load 10 rounds for time: 30 Double Unders 7 Burpees to 6″ target Scoring: Time
Read More »8.10.19
Teams of 3 2 Rounds (30 Minute Cap): 75 Back Squats (155/105) 400 Meter Team Med Ball Run 75 Bench Press (135/95) 400 Meter Team Med Ball Run 75 Hang Power Cleans (115/85) 400 Meter Team Med Ball Run
Read More »8.9.19
In teams of 2, complete for time and max reps: Partner 1 performs 500 meter Row Partner 2 performs max KB Swings (53/35) Switch Partner 1 performs 500 meter Row Partner 2 performs max Anchored AbMat Situps Switch Partner 1 performs 500 meter Row Partner 2 performs max Wall Balls[…]
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For time: Flight simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: • Unbroken Double Unders 15 min cap
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4 sets, each for time: Run 400 meters 7 Power Cleans 7 Front Squats 7 Squat Cleans rest 3 minutes b/w sets RX = 135/95 Record time for each set Scoring: Time
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Every 4 Minutes x 5 Rounds: 6 Chest to Bar Pull-ups 9 Toes to Bar 12 Deadlifts (225/155) 15/12 Calorie Bike
Read More »8.5.19
Part 1a Shoulder Press Build to a 1 rep max in 10 minutes Loading Guidelines: Set 1: 10 reps w/ empty bar Sets 2-4: 2-5 reps w/ moderate weight (40-70%) Sets 5-8: 1 rep w/ tough weight (85%-100%) Scoring: Load Push Press Build to a 1 rep max in 10[…]
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