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Monday 12-10-18

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3 Rounds For Time
20 Thrusters 95#/65#
20/15 Pushups
20 Barbell Front Rack Lunges 95#/65#

Intermediate & 55+ RX
3 Rounds For Time
20 Thrusters 95#/65#
20/15 Pushups
20 Barbell Front Rack Lunges 95#/65#

Beginner
3 Rounds For Time
20 Thrusters 65#/55#
15 knee push-ups
20 Barbell Front Rack Lunges 65#/55#

Saturday 12-8-18

By: 0

Partner Up!
10 Rounds
5 Bar muscle ups
5 Power snatch 95#/65#
10 Box jump overs 24″/20″
*Alternate rounds with a partner

Intermediate & 55+ RX
Partner Up!
10 Rounds
5 Bar muscle ups
5 Power snatch 95#/65#
10 Box jump overs 24″/20″
*Partner 1 completes a full round before partner 2 starts their round

Beginner
Partner Up!
8 Rounds
5 burpee pull-ups
5 Power snatch 65#/55#
10 Box jump overs 20″
*Partner 1 completes a full round before partner 2 starts their round

 

Friday 12-7-18

By: 0

“Pearl Harbor rememberance”
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double Unders

Pearl Harbor 12.7.41 is dedicated to the memory
of the 2,204 Americans who were killed
during attacks on the United States Naval base
at Pearl Harbor, Hawaii on December 7th, 1941.

Intermediate & 55+ RXoptions
Men: 115 lbs
Women: 85 lbs

Beginner options
Men: 85 lb
Women: 55 lb

80 single unders
12 knee push ups

Thursday 12-6-18

By: 0

23:00 AMRAP
20 Devil’s press 35#/55#
40 WB 20/14 10′
20/15 Cal Row or 15/10 Cal Bike

Intermediate & 55+ RX
23:00 AMRAP
20 Devil’s press 35#/25#
40 WB 20/14 10’/9′
20/15 Cal Row or 15/10 Cal Bike

Beginner
23:00 AMRAP
20 Devil’s press 25#/15#
40 WB 20/14 9′
20/15 Cal Row or 15/10 Cal Bike

Tuesday 12-4-18

By: 0

4 x 3:00 AMRAPS with 2:00 rest between each
15 KBS 53#/35#
4/3 Rope Climbs
Max DB box step overs 50#/35# 24″/20″
*Score is the number of step overs completed

Intermediate & 55+ RX
4 x 3:00 AMRAPS with 2:00 rest between each
15 KBS 53#/35#
3/2 Rope Climbs
Max DB box step overs 35#/25# 24″/20″

Beginner
4 x 3:00 AMRAPS with 2:00 rest between each
15 KBS
4/3 Rope wrap and pull-up
Max DB box step overs 35#/25# 24”/20″