10.6.16 THURSDAY “SIXPACK CITY”
24min AMRAP of: 24/18cal Row 24 Butterfly Sit Ups 24 S. Arm KB Snatches…53/35 24 Russian Twists…20/14 12 Burpee onto Plate 24 Toes to Bar... Read More
10.5.16 WEDNESDAY “AXLE GREASE”
70/55 Calorie Bike 35 Strict HSPU’s…25’s 7 Rope Climbs 70 High Wall Balls…20/14…12/11 For Time (15min Time Cap)
10.4.16 TUESDAY “STRAIGHT JACKET”
Strength: 3×2 TnG Snatch Metcon: 2 Rounds of: 100 Double Unders 20 Snatches…155/105 30 Burpee Over Bar 4min Rest For Time (13min Time Cap)
10.3.16 MONDAY “CHEST SICKLE”
4 Rounds of: 4min AMRAP of: 21/18 Calorie Row 21 Back Squats…135/95 21 S2OH…135/95 21 Chest to Bar Pull Ups 21 Burpee Over Bar 4min... Read More
10.2.16 SUNDAY “LONG FUSE”
8 Rounds of: 400m Run 30m High Bar Prowler…90/50 (indoors) 2min Rest For Time OLYMPIC- Snatch
10.1.16 SATURDAY “DOUBLE DUTCH”
With a partner complete the following: 2000m Row (partner holds front rack…185/125) 300 Double Unders (partner holds overhead…135/85) 50 G.I. Janes (partner hangs from pull... Read More
9.30.16 FRIDAY “DIANABOLICAL”
21…15…9 of: Deadlift…225/155 HSPU’s…25’s 3min Rest 50cal Bike 20 Ring Muscle Ups (sub- Bar MU or 20 Chin Ups and HR Push Ups) For Time... Read More
9.29.16 THURSDAY “WASHBOARD”
20min AMRAP of: 40 Butterfly Sit Ups 20 30m Shuttle Touches 40 Toes to Bar 20 KB SDLHP’s…70/53 (EMOM of 3 Burpee Onto Plate) For... Read More
9.28.16 WEDNESDAY “TOUR DE SNATCH”
2 Rounds of: 8min AMRAP of: 24/18 Cal Bike 12 Snatches…155/105 12 OHS…155/105 8min Rest For Total Reps
9.27.16 TUESDAY “WALNUTS”
3 Rounds of: 35 Wall Balls…20/14…10/8 7 Hang Cleans…185/125 21 HSPU’s…25’s For Time (13min Time Cap)