11-17-17

FRIDAY A) For Time: Reps 3-6-9-6-3 of Hang clean Hang squat clean Hang snatch Hang squat snatch *Men 95 women 65 B) 2min AMRAP calories (row or bike) *mark rower …

11-16-17

THURSDAY A) For Time: 75 lunges 115/75 *EMOM 5 broad jumps B) Max effort KBS, heaviest bell you can swing for as many reps as you can swing it 😉 …

11-15-17

WEDNESDAY A) 3 rounds For Time 25 shoulder to overhead 95/65 4 rope climbs B) 21-15-9 Wallballs HSPU

11- 14-17

TUESDAY A) 6 Rounds For Time 13 Russian twists 53/35 15 sit-ups 17 back squat 135/85 B) 3min max reps double unders

11-13-17

MONDAY A) ‘Fat’ Helen For Time Run 400m 21 KBS 70/53 21 C2B pull-ups Run 400m 15 KBS 70/53 15 C2B pull-ups Run 400m 9 KBS 70/53 9 C2B pull-ups …

11-10-17

FRIDAY A) 500m row For Time B) 8min AMRAP 8 wallballs 8 pull-ups 8 HSPU or 3 wall climbs

11-9-17

WEDNESDAY A) 2 rounds For Time 400m run 12 thrusters 115/75 200m run 12 power snatch 115/75 B) 4min AMRAP Rope climbs or tire flips or KBS *pick your poison

11-8-17

WEDNESDAY A) 2 rounds For Time 400m run 12 thrusters 115/75 200m run 12 power snatch 115/75 B) 4min AMRAP Rope climbs or tire flips or KBS *pick your poison

11-7-17

TUESDAY A) 3 rounds For Time 30 SDHP 70/53 45 double unders 15/10/5 muscle ups *single leg singles each leg 45 reps *X1 muscle up scale using bands, boxes or …

11-6-17

MONDAY A) 5 rounds For Time: 10 single leg squats to slamball on 45# plates 10 box step ups 10 ring rows or pull-ups 10 jumping air squats B) 10RM …