3.4.18 SUNDAY “STEAM ENGINE”
3 Rounds of: 4min AMRAP of: Bike Cals 1min Rest 4min AMRAP of:: Run Cals 1min Rest 4min AMRAP of: 5 20m Sled Push…45/0 10... Read More
3.3.18 SATURDAY “PARTNER DIANE”
89…55…34 of: Partner Deadlifts…275/185 HSPU’s Cash out- 1,500m Row For Time
3.2.18 FRIDAY “18.2”
1-10 of: DB Squats…50/35’s Bar Facing Burpees (12min Time Cap) – If you finish within that 12min time cap, use the remaining time to establish... Read More
3.1.18 THURSDAY “WHITE RUSSIAN”
2 Rounds of: 12min AMRAP of: 24cal Row 24cal Run 24 Butterfly Sit Ups 24 Russian Twists…20/14 4min Rest For Total Reps
2.28.18 WEDNESDAY “WALL HANGER”
Strength: 6min EMOM of: 2 Hang Cleans Metcon: 3 Rounds of: 34 Wall Balls…20/14…10/9 21 HSPU…floor 13 Hang Cleans…155/105 For Time (12min Time Cap)
2.27.18 TUESDAY “TOP HEAVY”
Strength: 5min EMOM of: 1 Hang Squat Snatch, 1 Power Snatch Metcon: 6 Rounds of: 12 Snatch…115/75 48 Double Unders 12 Chest to Bar Pull... Read More
2.26.18 MONDAY “DEAD SPACE”
Strength: Back Squat 9 @ 65% 7 @ 70% 5 @ 75% – 2min rest after each set Metcon: 4 Rounds of: 20/15cal Bike 10... Read More
2.25.18 SUNDAY “THE LUNGINATOR”
8min AMRAP of: 25cal Row 50 Double Unders 8min AMRAP of: 25cal Bike 10 Burpee Bar Touch 8min Rest 12min AMRAP of: 25cal Row 50... Read More
2.24.18 SATURDAY “BEAR BUDDY’s”
With a partner, complete the following: 500 Double Unders 75 Bear Complex…95/65 For Time -One partner works on Dubs, the other works on Thrusters until... Read More
2.23.18 FRIDAY “18.1”
20min AMRAP of: 8 Toes to Bar 10 S. Arm DB Hang Clean n Jerk…50/35 14/12cal Row For Total Reps