8.7.18
AMRAP 12: 250 Meter Row 15 Push-ups
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At minute 0: 30/24 Calorie Assault Bike 20 Power Cleans (135/95) At minute 10: 30/24 Calorie Assault Bike 15 Power Cleans (175/105) At minute 20: 30/24 Calorie Assault Bike 10 Power Cleans (205/125)
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Alternating with a partner, complete 3 rounds for time: 20 Dead Lifts 185/135 20 Wall Balls 20/14 20 Box Jumps (20″) 20 Hspu’s 200m Run * Partner 1 completes 20 Deadlifts, Partner 2 completes 20 DeadLifts * Partner 1 completes 20 Wall Balls, Partner 2 completes 20 Wall Balls *[…]
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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
Read More »7.31.18
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
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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 +[…]
Read More »7.26.18
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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