Saturday 7th June, 2019
In a 10:00 Window: Run 1000m Time Remaining, Max Power Clean and Jerks (60/40) — Rest 3:00 — In a 7:00 Window: Run 800m Time Remaining, Max Power Snatches (52/35) — Rest 3:00 — In a 4:00 Window: Run 400m…
In a 10:00 Window: Run 1000m Time Remaining, Max Power Clean and Jerks (60/40) — Rest 3:00 — In a 7:00 Window: Run 800m Time Remaining, Max Power Snatches (52/35) — Rest 3:00 — In a 4:00 Window: Run 400m…
PART A Alternating OTM x 10 (5 Rounds): Odd – 5 Strict Weighted Pull-Ups Even – 5 Front Squats from floor @ 70-75% PART B 5 Rounds: 10 Front Squat (52/35) 10 Burpees
PART A Complete 4 rounds 12 Barbell Glute Bridge 20 L-sit Leg raises 10 Scarecrow PART B Tabata Row/Bike (lowest Cals) Straight into… 50 Kettlebell Swings (24/16) 50 Dumbbell Snatch (22.5/15) 50 Box Jumps (24/20”) Subtract Tabata row/bike score from…
PART A Strict Handstand Pushups 12 Sets for Time: 3-5 Reps Last week, we completed 10 sets. Using the same number, we are increasing to 12 sets. PART B AMRAP 15: 40 Double-Unders 20 Dumbbell Hang Clean & Jerk…
PART A Deadlift 10 minutes to work to a moderate triple PART B 50 AbMat Sit ups 10 Deadlifts 40 Abmat Sit ups 8 Deadlifts 30 Abmat Sit ups 6 Deadlifts 20 Abmat Sit ups 4 Deadlifts 10 Abmat Sit…
“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it…
PART A For Time: 21 Hang Power Snatches 200m Run 21 Overhead Squats 200m Run 15 Hang Power Snatches 200m Run 15 Overhead Squats 200m Run 9 Hang Power Snatches 200m Run 9 Overhead Squats 200m Run Rx- 43/30 PART…
PART A Deadlift 1 Set of 5 – 70% 3 Sets of 3 – 73-76-79% 5 Sets of 1 – Work to Heavy single. PART B For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts…
PART A Seated Box Jumps 5 sets of 3 reps PART B For total Reps Tabata Push Ups Rest 60 seconds Tabata Row/Bike Rest 60 seconds Tabata Ball Slams (12/9) Rest 60 seconds Tabata Box Jumps (24/20″)
PART A Hang Clean On the Minute x 5: Minute #1 – 2 Hang Cleans Minute #2 – 2 Hang Cleans Minute #3 – 2 Hang Cleans Minute #4 -1 Hang Clean Minute #5 -1 Hang Clean Rest 1:00 On…