8.2.16 TUESDAY “BOOTY BLAST”
Strength: 3×3 Back Squat Metcon: 27…21…15…9 of: Back Squat…95/65 Toes to Bar KB Swings…70/53 For Time (12min Time Cap)
8.1.16 MONDAY “AGENT ORANGE”
4 Rounds of: 12 Snatches…135/95 24 Strict HSPU’s…floor 12 Chest to Bar Pull Ups 24 Butterfly Sit Ups (3 Burpees EMOM) For Time (16min Time... Read More
7.31.16 SUNDAY “LONG RANGE”
ENDURANCE: 2000m Row 3min Rest 100cal Bike 2min Rest 1000m Row 1min Rest 50cal Bike For Time OLYMPIC- Snatch
7.30.16 SATURDAY “DANCING DEVIL”
With a partner complete the following: 50 In Sync Pull Ups 100 Cal Row (While partner holds plank on 24″ box) 180 Wall Balls…20/14…10/9 (While... Read More
7.29.16 FRIDAY “STREET BANGER”
16min AMRAP of: 12 Power Cleans…155/105 3 Rope Climbs (At 0:00 and every 4min 400m Run) For Total Reps
7.28.16 THURSDAY “GAS LIGHT”
3 Rounds of: 100 Double Unders 30/22 Cal Bike 26 HSPU’s…45’s For Time (14min Time Cap)
7.27.16 WEDNESDAY “LOOSE SCREW”
5 Rounds of: 400m Row 12 Front Squats…135/95 12 Toes to Bar 2min Rest For Time (22min Time Cap)
7.26.16 TUESDAY “BODY SNATCHER”
Strength: 5×2 Snatch Metcon: 72 Burpee onto Plate 36 Snatches…135/95 For Time (12min Time Cap)
7.25.16 MONDAY “DIRTY DIAPER”
2 Rounds of: 8min AMRAP of: 16 Chest to Bar Pull Ups 16 Back Squats…155/105 16 HSPU’s…25’s 16 Butterfly Sit Ups 16/12cal Bike 8min Rest... Read More
7.24.16 SUNDAY “GRAND TOURISMO”
ENDURANCE: 1mile Run (2×800) 2000m Row 200 Double Unders 80cal Bike For Time OLYMPIC- Clean n Jerk