Friday, August 28, 2015

Fun Friday..are you "Nutts" :)

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Thursday, August 27, 2015

21-15-9

Power cleans
Front rack walking lunge
Push Press


Wednesday, August 26, 2015

10min AMRAP

pullups
burpee box jumps

3-6-9-12-15...

keep working up the ladder until time is up


Tuesday, August 25, 2015

Teams of 3:

 AMRAP 7 of Thrusters:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

AMRAP 7 Power Clean:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

AMRAP 7 of Dead Lift:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185


Monday, August 24, 2015

800m run

5 RFT
10 Dumbell Front Squats
10 Dumbell Push Press
10 SA Ground to OVH

800m run


Friday, August 21, 2015

Fun Friday...

 AMRAP 3 min of:

3 Deadlifts 315/205
3 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:

5 Deadlifts 275/185
5 Bar-facing Burpees

Rest 3 minutes

AMRAP 3 min of:
Bar-facing burpees


Thursday, August 20, 2015

5RFT

20 WB
15 KBS
5 HSPU