3.29.17 WEDNESDAY “CLEAN SLATE”
Strength: 10mins to establish 2rm Power Clean Metcon: 5 Rounds of: 30 Wall Balls…20/14…10/9 8 Power Cleans…185/125 For Time (12min Time Cap)
3.28.17 TUESDAY “LORD OF THE RINGS”
2 Rounds of: 8min AMRAP of: 55cal Row 21 Ring Muscle Ups (sub- 21 shoot through) 8min Rest For Total Reps
3.27.17 MONDAY “CHIP ASSAULT”
60/50cal Assault Bike 30 Snatch…155/105 20 OHS…155/105 30 G.I. Janes 60 Chest to Bar Pull Ups For Time (17min Time Cap)
3.26.17 SUNDAY “ROCKY RUN”
ENDURANCE: 5 Rounds of: 35/30cal Bike 35/30cal Row 400m Med Ball Run…20/14 For Time OLYMPIC- SNATCH
3.25.17 SATURDAY “DOUBLE DOWN”
With a partner, complete the following: 15min AMRAP of: 22 Snatches…135/95 22 Burpee Box Jumps…24/20″ 22 Cal Bike For Total Reps
3.24.17 FRIDAY “17.5”
10 Rounds of: 9 Thrusters…95/65 35 Double Unders For Time
3.23.17 THURSDAY “SHOOTER MCGAVIN”
21min AMRAP of: 15 Shoot Throughs 15 Deadlifts…185/115 15 Wall Balls…20/14…10/9 15 Butterfly Sit Ups 3 Rope Climbs 15 Cal Bike 15 Burpee Over Bar... Read More
3.22.17 WEDNESDAY “HANG NAIL”
Strength: 6min EMOM of: 3 Front Squats 3 Chin Ups Metcon: 12min AMRAP of: 12 Hang Cleans…135/95 24 Double Unders 12 Front Squats…135/95 6 Ring... Read More
3.21.17 TUESDAY “DOWNHILL RACER”
Auxiliary: 1min Max Bike Cals Metcon: 27…21…15…9 of: Bike Cals KB Swings…70/53 Toes to Bar For Time (15min Time Cap)
3.20.17 MONDAY “SPECIAL SAUCE”
Strength: 5min EMOM of: 2 Clean n Jerk (touch n go) Metcon: 10-1 of: Clean n Jerks…155/105 (6 Burpee Over Bar after each set) For... Read More