11.18.17 SATURDAY “DOUBLE DOWN”
With a partner, complete the following: 42…30…18 of: Bench Press…55% of 1rm Deadlift…55% of 1rm High Burpee Box Jump…28/24″ (21…15…9) For Time
11.17.17 FRIDAY “KONG LUNG”
Auxiliary: 1min…45sec…30sec of: Plank Hold Hollow Body Hold Metcon: 2 Rounds of: 8min AMRAP of: 21/15cal Bike 13 S. Arm KB Hang Snatch…70/53 3 Rope... Read More
11.16.17 THURSDAY “ANNIE PANTS”
Strength: 3 Rounds of: 1min AMRAP of Strict Chin Ups 1min Rest 1min AMRAP of Strict Dips 1min Rest Metcon: 50…40…30…20…10 of: Double Unders Sit... Read More
11.15.17 WEDNESDAY “WATERBOARD”
Strength: 5min EMOM of: 5 Bench Press Metcon: 20min AMRAP of: 65/50cal Row 45 Burpee onto Plate 35 SDLHP…115/75 25 S2OH…115/75 For Total Reps
11.14.17 TUESDAY “CHEST SLUG”
Strength: 5min EMOM of: 5 Back Squats Metcon: 5 Rounds of: 18 Heavy Wall Balls…30/20…10/9 13 Chest to Bar Pull Ups For Time (12min Time... Read More
11.13.17 MONDAY “COUGH SYRUP”
Strength: Deadlift: 5min EMOM of: 5 Reps Metcon: 3 Rounds of: 5min AMRAP of: 3 Burpee Over Bar 9 HSPU…45’s 12 Power Cleans…135/95 15/12cal Bike... Read More
11.12.17 SUNDAY “WET NOODLE”
36min AMRAP of: 50/40cal Row 50/40cal Assault Bike 100 Double Unders (Every 3mins, 1 “Cindy” Round) For Total Reps
11.11.17 SATURDAY “DOUBLE TROUBLE”
With a partner, complete the following: 4 Rounds of: 60 Wall Balls…20/14…10/9 20 Partner Deadlifts…315/225 10 Syncro Burpee Over Bar For Time
11.9.17 THURSDAY “SASQUATCH”
Strength: 5min EMOM of: 2 Hang Squat Snatch Metcon: 5 Rounds of: 3min AMARAP of: Cash in- 20/15cal Airrunner (max 2min) 10 Hang Snatch…115/75 10... Read More
11.8.17 WEDNESDAY “BLOWN OUT”
Strength: Bench Press 5@75% 3@85% AMRAP @ 95% Metcon: 4 Rounds of: 18/12cal Bike 12 Shoot Throughs 9 Toes to Bar 3 Bar Muscle Up... Read More