100 Sit Ups
90 Alt. Lunges
80 Swings (55/35)
70 Squats
60 Ball Slams
50 KTE
40 Power Cleans (95/65)
30 Pull Ups
20 Snatches (95/65)
10 HSPU
35 min Time Cutoff.
Add one second to 35 min for each rep not completed.
3 sets of DB Bench Press (55/35) Rx+(75/55) for max reps
after each set perform 10 HR Pushup and 10 ring dips
Metcon
2 rounds for time
10 DL (225/155)
20 Burpee
40 Hollow Rocks
4 min AMRAP
200m Run
4 Bar MU
8 Front Squats (135/95)
rest 2 min
8 min AMRAP
200m Run
4 Bar MU
8 Front Squats (135/95)
rest 3 min
12 min ARMAP
200m Run
4 Bar MU
8 Front Squats (135/95)
12.19.15
100 Sit Ups
90 Alt. Lunges
80 Swings (55/35)
70 Squats
60 Ball Slams
50 KTE
40 Power Cleans (95/65)
30 Pull Ups
20 Snatches (95/65)
10 HSPU
35 min Time Cutoff.
Add one second to 35 min for each rep not completed.
12.18.15
3 sets of DB Bench Press (55/35) Rx+(75/55) for max reps
after each set perform 10 HR Pushup and 10 ring dips
Metcon
2 rounds for time
10 DL (225/155)
20 Burpee
40 Hollow Rocks
12.17.15
4 min AMRAP
200m Run
4 Bar MU
8 Front Squats (135/95)
rest 2 min
8 min AMRAP
200m Run
4 Bar MU
8 Front Squats (135/95)
rest 3 min
12 min ARMAP
200m Run
4 Bar MU
8 Front Squats (135/95)