6.6.18
On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans Build in Weight to a Heavy Triple Tng record in notes your times and weights score is how heavy you got for 3 max tng load
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Deadlift Build to a 1 rep max in 20 minutes Loading Guidelines: 6 reps @ 40% 5 reps @ 50% 4 reps @ 60% 3 reps @ 70% 2 reps @ 80% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100% 1 rep @ 100%+ Post 1RM[…]
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With a partner, perform 4 alternating sets each of: Run 200 meters 20 T2b 20/15 Calorie Row 20 Wall Balls (20/14)
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In Teams of 3, AMRAP 25: 12/9 Calorie Bike 6 Burpees over plate 100 Meter Plate Carry 45/35
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Flight simulator 5-10-15-20-25-30-35-40-45-50 back down 12 min cap great one to pr double unders on. Emom 16 Min 1 4 Power Cleans Min 2 4 Hang Power Cleans Min 3 4 Squat Cleans Min 4 4 Hang Squat Cleans rx 155/105 scaled options 135/95 -115/75 -95/65- 75/45 focus is great[…]
Read More »5.29.18
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)
Read More »5.28.18
Murph Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run
Read More »5.26.18
Teams of 2 Complete 2 Rft 200 Double Unders 200m Farmers Carry 70,53 50 Kettle Bell Swings 70,53 50 Burpees 50 Hang Power Cleans 115,75 50 Push Press 115,75 50 Cal Row
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