6.24.19
4 Rounds: 500 Meter Row 30 AbMat Sit-ups 20 Kettlebell Swings (70/53)
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Teams of 2 Amrap 25 5 Back squats from rack 185/125 5 Box Jumps 30/24 5 T2b 200M run/ 60 Double unders
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In teams of 2, complete: 5 alternating sets each of 10/7 Calorie Assault Bike 5 alternating sets each of 5 Deadlifts, 4 Hang Power Cleans, 3 Push Jerks 4 alternating sets each of 10/7 Calorie Assault Bike 4 alternating sets each of 5 Deadlifts, 4 Hang Power Cleans, 3 Push[…]
Read More »6.20.19
Part 1 Power Clean 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes Loading Guidelines: Sets 1-3: 3 reps @ 40-60% Sets 4-6: 2 reps @ 70-85% Sets 7-9: 1 rep @ 90%+ Scoring: Load Amrap 9 9 Power Cleans 115/80 9 Hspu’s
Read More »6.19.20
6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
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Thruster Build to a Heavy Set of 3 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65)
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Teams of 2 complete 5 Rounds: 1 Minute at Each Station Wall Balls 20/14 Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest
Read More »6.14.19
For Time (Teams of 3 | 25 Minute Cap): 250/200 Calorie Bike Directly Into… 50 Toes to Bar 50 Box Jump Overs (24”/20”) 50 Thrusters (95/65) 50 Toes to Bar 50 Box Jump Overs (24”/20”) 50 Thrusters (115/80) 50 Toes to Bar 50 Box Jump Overs (24”/20”) 50 Thrusters (135/95)
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For time: 400m Run 20 Power Snatch (135/95) 400m Run 15 Power Snatch (155/105) 400m Run 10 Power Snatch (185/125) Scoring: Time
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