8.13.15

10 min EMOM of Deadlifts
3 reps each minute
Increase weight on minute 4 & 7
Score is the weight used for minutes 8, 9, & 10
6 min AMRAP
Perform 5 burpees at the top of each minute
Remainder of the minute perform OH Plates Lunges (45/25) stationary- Not Walking Lunges!!!!
Score is total number of lunges

 

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8.12.15

20 min AMRAP
200m Run
15 Wallbizzles (Double Squat Wallballs)
10 Ring Dips
5 Chest to Bar Pull Ups

Core Finisher:
25 Toes to Bar
50 Toes to Plate
100 Plank Hip Touches
Athlete must complete reps in order

 

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8.11.15

Push Jerk (5-5-3-3-3)
Metcon (Time)
12-9-6
Hang Clean (135/95)
Front Squat
Push Press

 

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