2.2.17 THURSDAY “SWOLLER VORTEX”
Strength: 4min EMOM of: 2 OHS Metcon: 70 OHS…115/75 (EMOM of 3 Burpee Box Jumps…24/20″) For Time (10min Time Cap)
2.1.17 WEDNESDAY “ARMY RANGER”
3 Rounds of: 12 Chin Ups 12 Chest to Bar Pull Ups 3 Rope Climbs 3min Rest then: 3 Rounds of: 12 HR Push Ups... Read More
1.31.17 TUESDAY “STONE HANDS”
Test: 500m Row For Time Metcon: 27…21…15…9 of: High Wall Balls…20/14…12/11 Single Arm KB Hang Snatch…70/53 For Time (11min Time Cap)
1.30.17 MONDAY “HANGIN TOUGH”
Strength: 5min EMOM of: 2 Hang Clean n Jerk Metcon: 6 Rounds of: 3min AMRAP of: 18/15cal Bike 6 Hang Clean n Jerk…155/105 9 Toes... Read More
1.29.17 SUNDAY “SKIPPER”
ENDURANCE: 4 Rounds of: 1000m Row Rest 2min 20 30m Shuttle Touches Rest 2min For Time OLYMPIC- Snatch
1.28.17 SATURDAY “SPLIT PERSONALITY”
With a partner, complete the following: 140 Burpee Box Jumps…24/20″ (Partners share Reps) (EMOM of 6 Syncro Pull Ups) For Time (13min Time Cap)
1.27.17 FRIDAY “PORK GRINDER”
90 Wall Balls…20/14…10/9 90/80 Calorie Row 45 Deadlifts…225/145 45 HSPU’s…45’s 45 Chest to Bar Pull Ups (EMOM of 2 Power Cleans…225/145) For Time (21min Time... Read More
1.26.17 THURSDAY “NAME”
3 Rounds of: 5min AMRAP of: 15/10cal Bike 30 Butterfly Sit Ups 15 Bar Facing Burpee Over Bar 30 S2OH…95/65 5min Rest For Total Reps
1.25.17 WEDNESDAY “A MAN DUH”
Strength: 5min EMOM of: 2 Snatches Metcon: 12…9…6 of: Snatch…185/125 Bar Muscle Ups (sub- 2x C2B Pull Ups) (800m Run after 12 and 9) For... Read More
1.24.17 TUESDAY “BURN PERMIT”
Strength: 10min EMOM of: Even- 6 Weighted Dips Odd- 6 Deadlifts Metcon: 3 Rounds of: 40/30cal Row 15 Shoot Throughs 3 Rope Climbs 3min Rest... Read More