Thursday, December 7, 2017
Complete as many rounds as possible in 12 minutes of:
25 Pull-ups
50 Calorie row
100 Overhead squats (45#/35#)
50 Box jumps (24″/20″)
25 Pull-ups
Wednesday, December 6, 2017
For time:
400m Run
55 Deadlift (225#/155#)
400m Run
*5 over the bar burpees every time you break
Tuesday, December 5, 2017
Strength
Back squat
Conditioning
20-16-12-8-4 reps of:
KB push press (53#/35#)
Toes to bar
Sunday, December 3, 2017
For time:
15 Bench Press (225#/155#)
15 Wall ball (30#/20#)
15 Sumo deadlift high pull (135#/95#)
15 Box jumps (30″/24″)
15 Thrusters (135#/95#)
15 Calorie assault bike
Saturday, December 2, 2017
14 Rounds for time of:
10 Calorie row
20 Overhead walking lunges (45#/25#)
10 Pull ups
Thursday, November 30, 2017
“Diane”
21-15-9 reps of:
Deadlift (225#/155#)
Handstand push up
♦ compare to 07/02/15 ♦
Wednesday, November 29, 2017
Skill / Strength
Snatch
Conditioning
3 rounds for time of:
10 Overhead squats (135#/95#)
50 Double-unders
♦ compare to 12/20/16 ♦
