EMOM 30 MIN MIN 1: 16/12 CAL ROW MIN 2: 12/8 CAL ASSAULT BIKE MIN 3: 8 D-BALL OVER SHOULDER (110#/80#)
2017 02 02
AMRAP 10 MIN 15 wall balls 10 pull ups REST 2 MIN, THEN... Teams of 3 AMRAP 8 MIN CAL ROW (Switch every 10/7 calories)
2017 02 01
2017 01 31
AMRAP 4 MIN 6 DL (405#/280#) 12 CTB PULL UPS rest 5 min AMRAP 3 MIN 15 HANG POWER CLEANS (135#/95#) 12 BOX JUMPS (24"/20") 9 HSPUS rest 5 min AMRAP 2 MIN 30 Thrusters (75#/55#) 20 Bar Facing Burpees
2017 01 30
"14.4" AMRAP 14 MIN 60 cal row 50 T2B 40 Wall balls (20#/14#) 30 Power Cleans (135#/95#) 20 Ring muscle ups
2017 01 29
2017 01 27
2017 01 26
2017 01 25
5 ROUNDS AMRAP 4 MIN 12 Kettlebell Swing (80#/62#) 9 Front Squat (135#/95#) 6 Box Jump (24"/20") REST 2 MIN
2017 01 24
5 ROUNDS 20 Seconds - Max Snatches (95#/65#) 10 Seconds Rest 20 Seconds - Max double Unders 10 Seconds Rest 20 Seconds - Assault Bike Calories 10 Seconds Rest 20 Seconds - OH ALT Lunges (95#/65#) 10 Seconds Rest
2017 01 23