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)
10.8.15 THURSDAY “AB SOLUTION”
4 Rounds of: 40 Wall Ball Sit Ups…20/14 60 Mountain Climbers 400m Run For Time (19min Time Cap)
10.7.15 WEDNESDAY “BIG KAHUNA”
4 Rounds of: 4min AMRAP of: 20cal Row 15 HSPU’s…45 6 Ring Muscle Ups (sub- 15 Chin Ups) 4min Rest For Total Reps
10.6.15 TUESDAY “SWEAT SHOP”
20min AMRAP of: 30 10m Shuttle Touches 20 KB Swings…70/53 30 High Wall Balls…20/14…12/11 20 Hang Cleans…135/95 30 Deadlifts…135/95 For Total Reps
10.5.15 MONDAY “RALLEY CAP”
6min AMRAP of: 6 Burpee Over Bar 9 Toes to Bar 12 OHS…135/95 6min Rest then: 6min AMRAP of: 6 OHS…135/95 9 Toes to Bar... Read More
10.4.15 SUNDAY “RUNAMUCK”
8 Rounds of: 250m Row 1min Rest 400m Run 1min Rest For Time (45min Time Cap) OLYMPIC- Clean n Jerk
10.3.15 SATURDAY “TRIBAL WARFARE”
With a team of 3 complete the following: 5 Rounds of: 35 Bear Complex…95/55 50 Pull Ups 1min Rest For Time (30min Time Cap) ... Read More
10.2.15 FRIDAY “MAYHEM”
7min AMRAP of: Rope Climbs (EMOM 4 Burpee Box Jumps…24/20″) 7min Rest 7min AMRAP of: Snatches…165/115 (EMOM of 4 Burpee Box Jumps…24/20″) For Total Reps ... Read More