A. 5 RFT 400M Run 30 Squat Cleans @ 135 / 95 B. 12 Minutes 1 RM S2OH (From Rack)
A. 5 RFT 400M Run 30 Squat Cleans @ 135 / 95 B. 12 Minutes 1 RM S2OH (From Rack)
With A Running Clock 0-10 Minutes Karen – 150 Wallballs For Time 20/14 10-20 Minutes 800M Run 20-30 Minutes Jackie – 1000M Run – 50 Thrusters @ 45/35 – 30 Pull Ups
A. 50 – 35 – 20 KB Swings @ 53 / 35 Boxjumps 24/20 B. 10×1 EMOM Clean and Jerk *Bonus* 5×3 Bench Press For Time: 150′ HS Walk For Time, 50 GHDSU 4x250M Row (1 Min Rest in between rds)
A. 9×3 Backsquat (+10 lbs from Monday) B. Sun Burn Chipper 400M Run 24 Deadlifts @ 245 / 165 24 Burpees Over Bar 18 Power Cleans @ 155 / 105 18 Burpees Over Bar 12 Thrusters @ 115 / 75 12 Burpees Over Bar 400M Run *Bonus* 7×5 Strict HSPU (40 Second rest in between…
A. Little Macho – EMOM Until Failure @ 135 / 95 3 Power Cleans 3 Front Squats 3 S2OH *EMOM after 10 minutes add 10 lbs every minute after B. 4 RFT 20 Double Unders 15 Thrusters @ 75 / 55 10 T2B *Bonus* 3RFT – 30 V Ups, 20 Shoot Thrus, 10 Sec L Sit 7×5…
A. 12 Minute AMRAP 12 Wallballs 20/14 15 Pull Ups 400M Run B. 10 Minutes to find a 1 RM Snatch + 2 OHS *Bonus* 7×5 Strict HSPU 60 seconds rest in between sets 12 Minutes to work up to a heavy Snatch Balance 3×25 GHDSU & Hip Extensions
A. 7×5 Backsquats (+10 from 7.13.2015) B. 16 Minute EMOM Odd: 15 Burpees Even: 15 / 12 Cal Row *Bonus* 6×3 Push Press from behind the neck 7 x 5 unbroken C2BPU – 60 seconds rest 100 Sit Ups
A. 14 Minute AMRAP 1000M Row (Switch every 250m) then 7 Thrusters @ 95/65 10 Burpees B. 10 Minutes to find a 3 RM Hang Squat Snatch C. 2 Minute AMRAP Ring Dips (every time you get off the rings 10 Sit Ups)
Lumberjack 20 – Use 1 barbell – change your own weights 20 Deadlifts @ 275 / 185 400m run 20 KB Swings @ 53 / 35 20 OHS @ 115 / 85 400m run 20 Burpees 400m run 20 Pull Ups 400m run 20 boxjumps @ 24″ 400m run 20 squat cleans @ 95 /…
A. Toes Of Hope 3 Rounds – Rotating every minute Burpees Power Snatches @ 75 / 55 Boxjumps @ 24 Thrusters @ 75 / 55 T2B 1 Minute Rest after Round B. Deadlift – 15 Minutes to work up to a heavy triple *Bonus* Gymnastics Max Effort HS Walk – 3 Attempts (If you walk…
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