7-17-12
14 mins: 30 Box Jumps, 24/20 10 Push Press, 95/65 20 Box Jumps, 24/20 20 Push Press, 95/65 10 Box Jumps, 24/20 30 Push Press, 95/65 For the remainder of the 14 mins… BURPEES
Clean & Jerk
Max Effort: Clean & Jerk ~then~ 12 min: Row 2K For the remainder of the 12 mins… AMRAP, Clean & Jerk, 135/85
7-14-12
Skill Work: Wall Walks WOD: 3 rounds for time of: 10 Handstand push-ups 20 Pull-ups 50 Double-unders
7-12-12
Rest Day or Goat Day What’s your GOAT? The “Goat” concept is simple. A “Goat” is an exercise or movement you suck at, hate, or both. This can include anything from running, thrusters, handstands, or stretching your hamstrings. The point …
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7-11-12
5 rounds for time: 6 Muscle-ups 12 Burpees 18 Wallballs, 20/14 The sub for muscle-ups is pull-ups and ring dips. For every one muscle-up, perform 3 pull-ups and 3 dips. So, instead of 6 muscle-ups, the sub will be 18 …
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7-10-12
Clean Work: 3 Position Pull X 3 – Floor, Hang, High-hang ~then~ Every minute on the minute for 12 minutes: 2 Power Cleans
7-9-12
“Helen” 3 rounds for time Run 400 meters 21 Kettlebell swings, 53/35 12 Pull ups Rest, then… 3 rounds, NOT FOR TIME 10 Sotts Press 3 Handstand attempts
