Sunday, January 10, 2021
With a 16 minutes clock, 21-15-9 reps of:
Toes to bar
800m
Max strict ring dips in the time remaining.
Saturday, January 9, 2021
20 Alternating rounds with a partner of:
14 Medicine ball cleans (20#/14#)
7 Push press {right arm} (50#/35#)
7 Push press {left arm} (50#/35#)
Thursday, January 7, 2021
AMRAP in 15 minutes:
5 Bar muscle ups
10 KB sumo deadlift high pull (70#/53#)
20 Sit ups
Wednesday, January 6, 2021
For time:
2 Shoulder to overhead (165#/115#)
2 Box jump overs (24″/20″)
4 Shoulder to overhead (165#/115#)
4 Box jump overs (24″/20″)
6 Shoulder to overhead (165#/115#)
6 Box jump overs (24″/20″)
8 Shoulder to overhead (165#/115#)
8 Box jump overs (24″/20″)
10 Shoulder to overhead (165#/115#)
10 Box jump overs (24″/20″)
*every 2 minutes, 15/10 calorie assault bike
Saturday, January 2, 2021
For time:
1,000m Run
100 Push ups
800m Run
80 Burpees
600m Run
60 Lunges
400m Run
40 Sit ups
200m Run
20 Box jumps (24”/20”)
