Wednesday, March 23, 2016

10min EMOTM

3 power cleans
5 pull ups
DU for the remaining minute




5:30 Crew

9min AMRAP

3 power cleans
3 floor press same bar
100 sprint

each round add 1 power clean

Tuesday, March 22, 2016

3 RFT

30 medball cleans
25 situps
5 burpee box jumps


5:30

5 rounds
6 Ground to Overhead
12 Walking Lunges with same bar
22 lateral bar jumps

Ground to overhead tips

Monday, March 21, 2016

Sunday, March 20, 2016

Friday, March 18, 2016

Fun Friday

30 Pull Ups
  
30 Goblet Squats (53/35)

30 Swings (53/35)

row 800 meters

20 Pull Ups

20 Goblet Squats

20 Swings

row 400 meters

10 Pull Ups

10 Goblet Squats

10 Swings

row 200 meters


Thursday, March 17, 2016

Grace:

30 clean and jerks 135/95


Wednesday, March 16, 2016

AMRAP 8 min

15 thrusters
20 box jumps


Tuesday, March 15, 2016

3 RFT

30 DU
20 Wallballs
10 Power cleans


Monday, March 14, 2016

Sunday, March 13, 2016

Friday, March 4, 2016

2 rounds...

24 air squats
 6 burpees
24 HR push ups
  6 burpees
24 Wallballs
  6 burpees
24 Pull ups
  6 burpees
24 Box Jumps
  6 burpees
24 Sit ups