6.5.18
For Time: 27-21-15-9: Calorie Row Kettle Bell Swings 53/35 Box Jumps 24/20
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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
Read More »5.25.18
Teams of 3 For Time (30 Minute Cap): 90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (65/45) 90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (75/55) 90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (95/65) 90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (115/75) 90/60 Calorie Bike, 15 Power Snatches,[…]
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