Tuesday 8/23/2016
20 Rounds for Time 10 Double Unders 2 Power Snatch 155, 105 5 Burpees
Monday 8/22/2016
12 minutes to build to heavy 1rm Thruster *no rack 10 minute Up ladder increasing by 2 reps each round 2 Wall Balls 20, 14... Read More
Saturday 8/20/2016
AMRAP 20 6 Front Rack Lunge Steps (95, 65) 5 Strict Press 4 Strict Pull Up 200m Run
Friday 8/19/2016
80-60-40-20 Double Unders 9-7-5-3 Snatch 135, 95
Thursday 8/18/2016
AMRAP 15 200m Run 10 DB GTO 70, 50 10 Pull Ups
Wednesday 8/17/2016
4 Rounds for Time 800m Run 20 burpee box jump overs 24, 20
Tuesday 8/16/2016
Front Squat 3×6@85% AMRAP 5 rest 2 AMRAP 5 3 Power Cleans 5 Jerks 10 Butterfly Sit ups men: 135 women: 95
Monday 8/15/2016
“JT” 21-15-9 Handstand Push Ups *scale: wall walks 12-9-6 Ring Dips Push Ups *all movements should be strict. cap 20 minutes
Saturday 8/13/2013
***no open gym tomorrow*** For Time 100 Double Unders then 5 Rounds 20 Wall Balls 20, 14 3 Rope Climbs then 100 Double Unders
Friday 8/12/2016
“Roy” 5 rounds for time 15 Deadlifts, 225, 155 20 Box jumps 24, 20 25 Pull ups