1.18.17 WEDNESDAY “40 OUNCE”
Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 40 Burpee Box Jumps…24/20″ 2min Rest 40 Chest to Bar Pull Ups 2min Rest 40/30cal Bike... Read More
1.17.17 TUESDAY “CHEERY OHS”
Strength: 5min EMOM of: 2 OHS Metcon: 2 Rounds of: 21…15…9 of: Snatch…95/65 Calorie Row OHS…95/65 7min Rest For Time (22min Time Cap)
1.16.17 MONDAY “THE CURE”
3 Rounds of: 6min AMRAP of: 20m Low Bar Prowler…50/0 20m High Bar Prowler…50/0 20m Low Bar Prowler…50/0 20m High Bar Prowler…50/0 12 Bar Muscle... Read More
1.15.17 SUNDAY “WATER BOARDING”
ENDURANCE: With a partner, complete the following: 40min AMRAP of: Meter Row (EMOM of 2 Burpee onto plate) For Total Meters OLYMPIC- Clean n Jerk
1.14.17 SATURDAY “JITTERBUG”
With a partner complete the following: 5 Rounds of: 50 High Wall Balls…20/14…12/11 (partner holds rack position) 25 Power Cleans…135/95 (partner holds hs) For Time... Read More
1.13.17 FRIDAY “FREDDY”
60 HSPU’s…45’s (sub- 60 HR Push Ups) 200 Double Unders 10 Rope Climbs (EMOM of 2 Burpee Over Box…24/20″) For Time (14min Time Cap)
1.12.17 THURSDAY “CIRCUS SEAL”
20min AMRAP of: 40cal Row 40 Butterfly Sit Ups 30 KB Swings…70/53 30m Sliders For Total Reps
1.11.17 WEDNESDAY “SNATCH WORKS”
6 Rounds of: 12 Snatches…135/95 9 OHS…135/95 6 Bar Muscle Ups (sub- 6 Shoot Throughs) 1min Rest For Time (18min Time Cap)
1.10.17 TUESDAY “CHICKEN”
Strength: 5min EMOM of: 6 Strict Chin Ups Metcon: 3 Rounds of: 8 Wall Walks 4 30m Shuttle Touches 3min Rest then: 3 Rounds of:... Read More
1.9.17 MONDAY “THE REVENANT”
Strength: 3min EMOM of: 2 Bear Complex Metcon: 27…21…15…9 of: Calorie Bike Bear Complex…95/55 For Time (15min Time Cap)