In Teams of 2, AMRAP 25 minutes:
50 Walls balls (20/14)
40 Kettle bell swings (70/53)
30 Toes-to-bar
Run 200 meters (One person runs at a time)
7-26-14
7-24-14
“Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle-ups (sub is 2:1 Toes to Bar)
10 Hang Power Cleans (135/95)
Cool down
For 5 minutes:
30 second plank hold, 30 sec L-sit paralette hold. Switch off with a partner.
7-23-14
Front Squats
5-5-5-5-5-5-5
Same weight across
-then-
EMOM x 7
3 touch-and-go Power Cleans (65-75% of FS weight used above)
7-22-14
Complete 3 Rounds for Time:
10 Chest-to-Bar Pull-ups
10 Front Squats (165/115)
10 Burpees
-then-
EMOM x 10
3-5 Handstand Push-ups
7-19-14
Regular Gym Hours Tomorrow!
Gonzales, 7 a.m. and 8 a.m.
Prairievile, 8 a.m.
Complete 3 Rounds for Time:
Row 500 meters
100 Doubles (200 Singles)
30 Wall Balls (20/14)
7-18-14
Back Squats
3-3-3-3-3-3-3
Same weight across
-then-
Complete for time:
21-15-9
Squat Snatch (95/65)
Chest-to-bar Pull-ups
7-17-14
Complete For Time:
21-15-9
Kettlebell Swings (70/53)
Burpees
Then Cool Down/Recovery:
15 minutes pull up practice/technique work with butterfly, kipping, chest-to-bar, etc.
