7.20.16 WEDNESDAY “SKIPPY BOMB”
Strength: 3×3 Power Clean Metcon: 5 Rounds of: 50 Double Unders 6 Power Cleans…225/155 For Time (13min Time Cap) After day 1 Evan is in... Read More
7.19.16 TUESDAY “LEG BLITZ”
5 Rounds of: 3min AMRAP of: 20/15 Cal Assault Bike 15 Burpee Onto Plate 15 OHS…115/75 15 KB Swings…70/53 3min Rest For Total Reps Everyone... Read More
7.18.16 MONDAY “WHITE WIZARD”
3 Rounds of: 40 Sit Ups 22 Chest to Bar Pull Ups 400m Run 12 Shoulder to OH…185/125 2min Rest For Time (21min Time Cap)
7.17.16 SUNDAY “WITHOUT A PADDLE”
ENDURANCE: 10 Rounds of: 250m Row 400m Run 2min Rest For Time OLYMPIC- Snatch
7.16.16 SATURDAY “PARTNER PALOOZA”
With a team of 3, complete the following: 60…50…40…30 of: 60 Partner Deadlifts…315/215 60 Burpee Box Jumps…24/20″ For Time
7.15.16 FRIDAY “SLED DOGS”
Strength: 10min to establish 1rm Snatch Metcon: 400m Sled Drag…90/45 90 Wall Balls…20/14…10/9 45 Snatches…115/75 For Time (15min Time Cap)
7.14.16 THURSDAY “CORE CRUSHER”
20min AMRAP of: 24 Wall Ball Sit Ups…20/14 24 Russian Twists…20/14 24 Toes to Bar (Every 4min 6 30m Shuttle Touches) For Total Reps
7.13.16 WEDNESDAY “CONSTRICTOR”
1000m Row 40 Butterfly Sit Ups 400m Run 6 Rope Climbs 40 HSPU’s…25’s For Time (13min Time Cap)
7.12.16 TUESDAY “FIRE BALL”
27…21…15…9 of: S. Arm KB Snatch…53/35 Chest to Bar Pull Ups High Wall Balls…20/14…12/11 For Time (15min Time Cap)
7.11.16 MONDAY “POWER TRAIN”
5 Rounds of: 30/24 Cal Bike 6 Power Cleans…225/155 12 Burpee Over Bar 3min Rest For Time (22min Time Cap)