Sunday, September 17, 2017
2 Rounds of:
5 Rope climbs
10 Ground to overhead (155#/105#)
15 Box jump overs
20 Toes to bar
30 Calorie row
Saturday, September 16, 2017
“Helen”
3 Rounds for time of:
400m Run
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 7/23/17 ♦
Thursday, September 14, 2017
For time:
9 Back squats (250#/175#)
27 Box Jumps (24″/20″)
9 Back squats (250#/175#)
18 Box jumps (24″/20″)
9 Back squats (250#/175#)
9 Box jumps (24″/20″)
Wednesday, September 13, 2017
Skill
Hang snatch
Conditioning
For time:
1,000m Row
30 Ring dips
30 Sumo deadlift high-pull (75#/55#)
30 Handstand push ups
30 Hang snatches (75#/55#)
30 Pull ups
30 Thrusters (75#/55#)
Tuesday, September 12, 2017
3 Rounds of max reps in 4 minutes of:
5 Strict pull ups
10 Hand release push ups
15 KB swings (70#/53#)
Rest 4 minutes between rounds
Saturday, September 9, 2017
For time:
250 Double unders
50 Burpees
At the beginning of each minute perform 3 bodyweight front squats.
