12.8.16 THURSDAY “GRIP OFF”
Strength: 10min, work up to a 2 rep heavy Snatch Metcon: 3 Rounds of: 23 Snatch…115/75 23 Toes to Bar (EMOM 5 OHS…115/75) For Time... Read More
12.7.16 WEDNESDAY “
4 Rounds of: 30/25 Cal Bike 20 Strict HSPU’s…25’s 3 Rope Climbs 3min Rest For Time (18min Time Cap)
12.6.16 TUESDAY “CHEST HAIR”
3 Rounds of: 600m Row 30 Sit Ups 6 30m Shuttle Touch 26 Chest to Bar Pull Ups 6min Rest For Time (30min Time Cap)
12.5.16 MONDAY “CLUSTER BOMB”
Strength: 3×2 Hang Cluster Metcon: 5 Rounds of: 15 Hang Cluster…95/65 15 Burpee Over Bar For Time (15min Time Cap) Saturday January 21st, 2017 Register... Read More
12.4.16 SUNDAY “TREADSTONE”
ENDURANCE: 50cal Bike 1min Rest 400m Med Ball Run…30/20 1min Rest 400m Med Ball Run…20/14 1min Rest 400m Med Ball Run…14/10 1min Rest 400m Med... Read More
12.3.16 SATURDAY “HEAVY PEDDLE”
With a partner, complete the following: 100/70 Calorie Bike (Partner holds front rack…165/115) 75 Snatches…115/75 (Partner holds top of Dip) For Time
12.2.16 FRIDAY “BALLIN UP”
3 Rounds of: 15 Ring Muscle Ups (sub- 20 Chin Ups) 25 High Double Dip Wall Balls…20/14…12/11 4min Rest For Time (19min Time Cap)
12.1.16 THURSDAY “ANNIE BALL”
4 Rounds of: 40 Russian Twists…20/14 40 Sit Ups 1min Plank Hold 40 Double Unders For Time (16min Time Cap)
11.30.16 WEDNESDAY “WHITE SQUAL”
9 Rounds of: 18/14 Cal Row 12 Burpees onto plate 4 Snatches…165/115 1min Rest For Time (20min Time Cap) If anyone knows of someone who’d... Read More
11.29.16 TUESDAY “CHILLER TIME”
5 Rounds of: 5 Hang Cleans…155/105 7 S2OH…155/105 9 Front Squats…155/105 11 Chest to Bar Pull Ups For Time (18min Time Cap) ... Read More