12-10-14
Complete as many rounds as possible in 20 minutes: 200 Double Unders 100 Air Squats 80 Burpees 60 Wall Balls 40 Toes to bar 20 Strict Handstand Push-ups 10 Muscle-Ups
12-9-14
High-hang Snatch (pockets) 6 sets, 5 reps @ 65% of 1 RM Complete for time 21-15-9 reps of: KB Snatch (alternating), 53/35 Burpees 50 Double-unders after each round
12-8-14
Back Squat 3 sets, 10 reps @75% of 1RM As Many Reps As Possible in 10 mins 3 Wall balls, 20/14 3 Chest to Bar Pull-Ups 6 Wall balls, 20/14 6 Chest to Bar Pull-Ups 9 Wall balls, 20/14 9 …
Read More
12-6-14
Team “Cindy” As Many Reps as Possible in 20 mins: 1 person does: 5 Pull ups 10 Push ups 15 Squats 1 person does 200m farmer’s carry, 53/35 While one person is performing reps, the other is conducting the 200m …
Read More
12-5-14
On the Minute for 6 minutes 1 Power Clean + 6 Front Squats @ 50% of 1RM Back Squat With a continuous running clock, perform the following: 2 mins Row (calories) Rest 1 min 2 mins V-Sit ups Rest 1 …
Read More
12-4-14
As Many Reps As Possible in 15 minutes: 10 Deadlifts, 225/145 20 Wallballs, 20/14 30 Double Unders
12-3-14
Shoulder Press 3 sets, 10 reps @ 70% of 1 RM High Hang Power Clean (pockets) 6 sets, 5 reps @ 65% of 1 RM Lots of tissue damage and joint trauma over the past two days. Focus on joint …
Read More
12-2-14
Teams of 2 15 – 12 – 9 Burpee Box Jump Overs (24/20), 150 Meter Run 12 – 9 – 6 Burpee Box Jump Overs (24/20), 150 Meter Run 9 – 6 – 3 Burpee Box Jump Overs (24/20), 150 …
Read More
12-1-14
Back Squat 3 X 10 @ 70% of 1 RM Complete 3 rounds for time: Run 400 meters 12 Thrusters, 95/65 21 Toes-to-bar
