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
Thursday 8/11/2016
1) strict press 5-5-5 2) 2 rounds for time 800m run 40 Push ups
Wednesday 8/10/2016
1. Front Squat 10 rep max 2. 4×8. move immediately to next. rest between sets DB bent rows DB Bench Press
Tuesday 8/9/2016
1. Push Press 3×8 2. Rounds. score each round individually for time. cap 3 minutes. rest 6 minutes from the time cap. Row 500m/400m 25... Read More
Monday 8/8/2016
4 Rounds for Time 400m Run 20 KB Swings 53, 35 12 KB Thrusters 20 KB front rack walking lunges
Saturday 8/6/2016
“Hope” Three rounds of: 1:00 Burpees 1:00 Power snatch, 75/55 lb. 1:00 Box jump, 24″/20″ box 1:00 Thruster, 75/55 lb. 1:00 Pull-ups, C2B rest 1:00... Read More