12.19.16 MONDAY “FIREBALL”
10 Rounds of: 10 High Wall Balls…20/14…12/11 3 Snatch…165/115 For Time (14min Time Cap) Congratulations Oliver and Mary…Married!!
12.18.16 SUNDAY “WATER WHEELS”
ENDURANCE: 5 Rounds of: 35cal Bike 35cal Row 3min Rest For Time OLYMPIC- Clean n Jerk
12.17.16 SATURDAY “DOUBLE DUTCH”
27…21…15…9 of: Partner Deadlifts…315/225 (Before each set, both partners complete 45 Double Unders) For Time
12.16.16 FRIDAY “GUT GOBBLER”
18min AMRAP of: 18 KB Swings…70/53 18 Butterfly Sit Ups 18 Goblet Squats…70/53 (at 0:00min and every 3min 1min Plank Hold and 6 30m Shuttle... Read More
12.15.16 THURSDAY “CHECK ENGINE”
Strength: 5min EMOM of: 5 Strict C2B Pull Ups Metcon: 45/38 Cal Row 45/38 Cal Bike 38 Burpee Box Jumps…24/20″ 38 Chest to Bar Pull... Read More
12.14.16 WEDNESDAY “THE STRANGER”
27…21…15…9 of: S. Arm KB Hang Snatch…70/53 HSPU’s…25’s (3 Rope Climbs after each set) For Time (15min Time Cap)
12.13.16 TUESDAY “BARBELL BONANZA”
5 Rounds of: 12 Hang Clean…155/105 9 Front Squat…155/105 6 S2OH…155/105 10 Burpee Over Bar 1min Rest For Time (17min Time Cap)
12.12.16 MONDAY “SADDLE RASH”
2 Rounds of: 9min AMRAP of: 30/25cal Row 15 Bar Muscle Ups (20 C2B Pull Ups) 30m High Bar Prowler…50/0 30m Low Bar Prowler…50/0 60... Read More
12.11.16 SUNDAY “ICE BREAKER”
ENDURANCE: With a partner, complete the following: 36min AMRAP of: 30m Shuttle Touches (Every 2min 10/8cal Row) For Total Reps OLYMPIC- Snatch
12.10.16 SATURDAY “PAIN PALS”
3 Rounds of: 21 Burpee Box Jumps…24/20″ (partner hangs from pull up bar) 21 Deadlifts…225/155 (partner holds HS/push up) For Time (15min Time Cap)