10.18.15 SUNDAY “ICE LUGE”
ENDURANCE: 3 Rounds of: 100m Low Bar Prowler Push…50/20 1min Rest 800m Med Ball Run…20/14 (don’t drop the med ball on the pavement!) 2min Rest... Read More
10.17.15 SATURDAY “SHIPWRECKED”
With a partner, complete the following: 4000m Row For Time (one partner rows while the other holds 53/35 KB overhead with one arm. If the... Read More
10.16.15 FRIDAY “NIGHT CRAWLER”
Cash in- 150m Reverse Sled Drag…225/180 2min Rest then: 5 Rounds of: 15 HSPU’s…25’s 15 Hang Squat Cleans…95/55 For Time (18min Time Cap)
10.15.15 THURSDAY “AB ERRATION”
75 10m Shuttle Touches 150 Butterfly Sit Ups 150 Russian Twists…20/14 (EMOM of 8 KB Swings…70/53) For Time (22min Time Cap)
10.14.15 WEDNESDAY “DEVIL’S REAR END”
2 Rounds of: 6min AMRAP of: 20cal Row 40 Double Unders 8 Ring Muscle Ups (sub- 20 Ring Rows) 20 Wall Balls…20/14…10/9 6min Rest For... Read More
10.13.15 TUESDAY “HEMORAGE”
50 Shoulder to Overhead…135/95 50 Deadlift…135/95 50 Burpee Over Bar For Time (12min Time Cap)
10.12.15 MONDAY “QUICK SAND”
27…21…15…9 of: Back Squat…135/95 Chest to Bar Pull Ups For Time (12min Time Cap)
10.11.15 SUNDAY “DUCK FEET”
Endurance: 15 Rounds of: 2min AMRAP of: 200m Sprint Remainder of 2min, max calorie row 2min Rest For Total Calories OLYMPIC- Snatch
10.10.15 SATURDAY “HIGH NOON”
With a partner complete the following: 15…10…5 of: Rope Climbs (sub- 60…40…20 of Pull Ups) (After each set, 200m Prowler Push…90/50) For Time
10.9.15 FRIDAY “DIRTY PAWS”
40…30…20…10 of: Heavy Wall Balls…30/20…10/9 HS Walk Meters (sub- bear crawl) For Time (15min Time Cap)