12-13-13
Complete for time 21-15-9 reps of: Row (calories) Power Clean, 135/95 Skill: Work on Pistols for 10 minutes
12-11-13
“Barbara” 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest.
12-10-13
Complete for time: 25 Burpees 3 rounds of: 10 Deadlifts, 225/145 50 Double unders then… 25 Burpees SKILL: 12 min Muscle up wave Minute 1 – complete 1 muscle up Minute 2 – complete 2 unbroken muscle ups Minute 3 …
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12-9-13
Back Squat Find your 10 RM Complete 3 rounds for time: 15 Toes to bar 15 Push Press, 115/75 15 Box Jumps, 24/20 15 OHS, 115/75 There is lots to say about this past Saturday’s Holiday Ho Down hosted by …
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12-7-13
Complete for time: Row 750 meters 3 Rounds of: 50′ KB Overhead Walking Lunge Right Hand, 53/35 20 Hand Release Push ups 50′ KB Overhead Walking Lunge Left Hand, 53/35 20 AbMat sit ups Row 750 meters
12-6-13
As Many Rounds As Possible in 10 mins: 7 Deadlifts, 225/145 14 Box Jump Overs, 24/20 Skill: Wall Walks, 5 X 5
12-4-13
As Many Reps As Possible in 10 mins: 10 Snatch, 95/65 20 Lateral Burpees over Parallette Rest until you have properly cooled down Practice/Skill (10 mins): Muscle Up (Progression) Pull up Variation (C2B, Kipping)
