09.28.16
Clean and Jerk 1×3 at 60%, 1×3 at 70%, 3×3 at 75% then 1rd: 800 Meter Row 80 DU 21 HPC (Hang Power Clean) (115/75) 2 Rds: 400 Meter run 40 DU 15 HPC 3 Rds: 200 Meter Row 20 DU 9 HPC RX+= (135/95)
09.27.16
5 minute AMRAP 50 WB Buy-In 12 DL (185/135) 12 Burpees over bar … Rest 5:00… 5 minute AMRAP: 35 WB Buy-In 9 DL (225/155) 9 Burpees over bar … Rest 5:00… 5 minute AMRAP 20 WB Buy-In 6 DL (275/185) 6 Burpees over Bar then 1rd. 50 good mornings (heavier then last week) 50 [...]
09.26.16
3×5 Back Squats @ 60-70% 5×5 Front Squats @ 50% then cash-in 1000m row or run 8rds of “Cindy” 5 pull-ups 10 push-ups 15 air squats
09.22.16
Tabata DU Tabata hollow hold Metcon 21-15-9 S2OH 95/65 DU Rest 3MIN 21-15-9 Jumping Lunge RingDip REST 3min 21-15-9 Wall Balls V-ups
09.20.16
With a running clock… 5 minute AMRAP 500m Row Buy-In… In remaining time complete AMRAP: 9 Hang Squat Cleans (95/65) 25 DU Rest 5:00 5 minute AMRAP 400m run Buy-In… In remaining time complete AMRAP: 9 Hang Squat Cleans (135/95) 25 DU Rest 5:00 5 minute AMRAP 250m Row Buy-In… In remaining time complete AMRAP: [...]
09.19.16
5×3 squat clean & split jerk @ 70-80% then 5 Rounds for time: 5 burpee pull-ups 10 pistols (5 per leg) 15 box over jumps (20) 100m sprint rest 1 minute