5.26.17

3 min AMRAP

Run 200m

30 Wall-balls- 20/14

20 T2B

30 Box Jumps- 24/20

20 SDHP- 70/53 KB

30 Burpees

20 SH2OH- 115/75

– Rest 1 min-

6 min AMRAP

Run 200m

30 Wall-balls- 20/14

20 T2B

30 Box Jump- 24/20

20 SDHP- 70/53 KB

30 Burpees

20 SH2OH- 115/74

-Rest 1 min-

For Time:

Run 200m

30 Wall-balls- 20/14

20 T2B

30 Box Jumps- 24/20

20 SDHP- 70/53 KB

30 Burpees

20 SH2OH

-Post Reps AND Time-

IMG_9866

5.25.17

**12:30 B ACK ON**

BackĀ Squat 3 x 3

~

OTM for 10 min

2 Snatches

CFKonainsideBiosMac

5.24.17

Gymnastic Skills

~

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

comp(138of157)

5.23.17

Shoulder Press 3 x 3

~

Double Grace

60 Clean & Jerks- 135/95

IMG_0069

5.22.17

Deadlift 3 x 3

~

21-15-9

HSPU

Front Squat- 135/95

Burpees

IMG_2151

5.19.17

For Time

Run 800m

50 Box Jumps Overs- 24/20

50 Deadlifts- 185/115

50 Wall-balls- 20/14

50 Ring-dips (Push-ups scale)

50 Wall-balls- 20/14

50 Deadlifts- 185/115

50 Box Jump Overs- 24/20

Run 800m

<45 min Cap>

IMG_9968

5.18.17

Back Squat 3 x 5

~

OTM for 10 min

3 Positon Clean

Floor/ Below Knee/Mid-thigh

IMG_0164

5.17.17

Gymnastic Skills

~

12 min AMRAP

4 Wall Climbs

12 T2B

36 Walking Lunges

DSCN0893

5.16.17

Shoulder Press 3 x 5

~

20 min AMRAP

15 Double-unders

15 Box Jumps- 24/20

15 Burpees

1 Rope Climb

IMG_2513

5.15.17

Deadlift 3 x 5

~

10-9-8-7-6-5-4-3-2-1

Deadlift- 115/75

Push-ups

Squat Cleans- 115/75

IMG_7791