Sunday, November 12, 2017
4 Rounds for time of:
30 Squats
30 Sit-ups
EMOM perform 4 Deadlift (315#/225#)
Saturday, November 11, 2017
“Jeremy”
4 Minute AMRAP of:
5 Hang snatch (135#/95#)
10 Burpees over the barbell
-THEN-
Rest 2 minutes
“Ben”
4 Minute AMRAP of:
10 Hang power cleans (135#/95#)
20 Pull ups
-THEN-
Rest 2 minutes
“Beau”
4 Minute AMRAP of:
15 Box jump overs (24″/20″)
30 Wall ball (20#/14#)
Thursday, November 9, 2017
For time:
30 Calorie assault bike
1 mile Run
1,000m Row
30 Calorie assault bike
Wednesday, November 8, 2017
2 rounds for time of:
20 Box jumps (30″/24″)
5 Muscle-ups
30 Box jumps (24″/20″)
5 Muscle-ups
40 Box jumps (20″/16″)
5 Muscle-ups
Tuesday, November 7, 2017
Skill / Strength
Hang snatch
Conditioning
AMRAP in 9 minutes of:
9 Front squats (95#/65#)
9 Push press (95#/65#)
9 Thrusters (95#/65#)
Saturday, November 4, 2017
5 Rounds for time:
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Push press (155#/105#)
30 Sit ups