9.4.16 SUNDAY “TRI BONANZA”
ENDURANCE: 36min AMRAP of: 20cal Bike 20cal Row (Every 4min 400m Run) For Total Reps Olympic- Clean n Jerk
9.3.16 SATURDAY “FRENCH HENS”
**Monday September 5th- 10:00am Class Only** With a team of 3, complete the following: 2 Rounds of: 63 Syncro Toes to Bar (2 partners work,... Read More
9.2.16 FRIDAY “DEJA VU”
50…40…30…40…50 of: Double Unders Butterfly Sit Ups (EMOM 8 KB Swings…70/53) For Time (16min Time Cap)
9.1.16 THURSDAY “RUNNIN GUNS”
800m Run 50 S2OH…135/95 400m Run For Time (12min Time Cap)
8.31.16 WEDNESDAY “MONSTER’S BALL”
Strength: 5×2 Hang Power Clean Metcon: 4 Rounds of: 32 High Wall Balls…20/14…12/11 8 Hang Cleans…205/140 (EMOM 2 Burpee over bar) For Time (14min Time... Read More
8.30.16 TUESDAY “KETTLE COOKER”
3 Rounds of: 5min, 6min then 7min AMRAP of: 30 S. Arm KB Hang Snatches…70/53 30/20 Cal Bike 20 HSPU’s…25’s 10 Ring Muscle Ups (sub-... Read More
8.29.16 MONDAY “TROJAN HORSE”
16min AMRAP of: Cash in- 150m Prowler Push…270/180 Remainder of 16min: 25 OHS…115/75 25 Toes to Bar 25 Dips For Total Reps
8.28.16 SUNDAY “TRIPLE SCOOP”
ENDURANCE: 4 Rounds of: 800m Run 20cal Bike 60 Double Unders 3min Rest For Time OLYMPIC- Snatch
8.27.16 SATURDAY “DUELING BANJOS”
With a partner, complete the following: 3 Rounds of: 6min AMRAP of: 30 Partner Deadlifts…275/185 15 In Sync Burpee Over Bar 15 In Sync Toes... Read More
8.26.16 FRIDAY “NATE”
20min AMRAP of: 2 Ring Muscle Ups (sub- 6 C2B Pull Ups) 4 Strict HSPU’s…25’s 8 KB Swings…70/53 For Total Reps