Wednesday, April 19, 2017

EMOM for 12 min

First minute:
prowler push
1 rope climb
remaining time in minute rest

Second minute:
5 thrusters
5 pullups
rest until top of minute 

continue alternating for 12 minutes


Tuesday, April 18, 2017

"Kelly"

5x
30 wallballs
30 box jumps
400m run


Sunday, April 16, 2017

Saturday, April 15, 2017

Thursday, April 13, 2017

500m Row

then 6min to find 1 rep max clean

then3 rounds
1min max reps dumb bell PP
3 min wall ball burpee ladder 3-3-6-6-9-9 etc

Wednesday, April 12, 2017

4 times

10 SH 2 OV
20 Jump over anything :)
10 m Bear Crawl

Tuesday, April 11, 2017

21-15-9
Dumb Bell Thrusters

9-15-21
Kettle Bell Swings

400 m run after each set