June 2015

Teams of two 100 clean and jerks 95/65 160 calorie row 100 pull ups Tons of rules all with burpee penalty. Just show up!

A. Dead Lift 1@75% 1@80% 5×3@85% B. 10-1 1-10 TTB OHS 115/83 10 kbs after each set of ohs completed

A. “Fight Gone Bad”ree rounds of: Wall-ball, 20/14pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute …

Thursday 6/18/2015 Read More »

A. Back Squat 1@75% 1@80% 5×3@85% B. 15 min amrap “Push it, push it real good” 30 push-ups 50 air squats 1 sled push 190/145

A. Push Press 1@75% 1@80% 5×3@85% B. “Double this” 21-15-9 power clean 155/105 double unders x4 (84-60-36) rx is unbroken on the 36

A. Front Squat 1@75% 1@80% 5×3@85% B. Regionals event 5 inv. 5 RFT 16 min time cap 25 cal row 16 c2b 9 hspu

Teams of 2 (30 min cap) relay style 50 cal row dead lift hold 225/155 40 HSPU HS hold 30 TTB dead hang 20 hang clean 155/105 10 OHS each 155/105

“Kelly the Vicking” 5 RFT 400m row 30 box jumps 24/20 30 wall balls 20/14

A. Deadlift 2×70% 2×72.5% 4×5 @ 77.5% B. 10,8,6,4,2 power clean 205/145 burpee box jump over 30/24

A. Front squat 2×70% 2×72.5% 4×5 @ 77.5% B. 3 RFT 400m run 20 thrusters 95/65 10 ring muscle ups (burpess c2b)