August 2016

50-40-30-20-10 wallballs 20/14 deadlift 135/95 then 30cal bike For time

Strength Back Squat Build heavy 5 w/ 2 second hold in bottom no bounce, +2×5 @90% Conditioning  Fran 21-15-9 thrusters 95/63 pull-ups

“Hells Bells” 4 RFT 30 Kb swings 53/35 25 goblet squats 53/35 20 kb hang clean (10 each side)  53/35 20 kb shoulder to over head (10 each side) 53/35 400m run

Cardio challenge Choose: 5k run or 10K row or 7 mile bike

15 minute AMRAP 10 power cleans 155/105 12 pull-ups 14 air squats

1. EOMOMx12 2 rope climbs + remaining minute max effort burpee 2. Rosa 5 RFT 10 HSPU 400m run  

“Scratch my Back, and I’ll Scratch Yours” Teams of 2 50 Box jump 24/20 50 Wall balls 20/14 50 KB swings 53/35 50 Plate oh lunge 45/25 50 Double unders 50 Push press 95/55 50 Burpee 400m buddy carry

EMOMx24 min 1: 3 TNG deadlift @75-80% of your 1 rm min 2: 6-8 pull-ups min 3: 8-10 cal bike  

“Flippin Good Time” 5 RFT 5 tire flips 50 M sled push Strength Work up to a Heavy snatch