For time:
21-15-9 Reps of
Thrusters @ 95#
Ring Rows
-rest one minute-
18-12-6 Reps of
Thrusters @ 115#
Pullups
-rest one minute
15-9-3 Reps of
Thrusters @ 135#
Chest-to-Bar Pullups
"Frantasyland Lite"
For time: 21-15-9 Reps of Thrusters @ 95# Ring Rows -rest one minute- 18-12-6 Reps of Thrusters @ 115# Pullups -rest one minute 15-9-3 Reps of Thrusters @ 135# Chest-to-Bar Pullups
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20140728-MonBCSO All movements performed with 155# guys or 85# girls For time: 8 Deadlifts 8 Cleans 8 Pullups 7 Deadlifts 7 Cleans 7 Pullups 6... 5... 4... 3... 2... 1... 20140725-FriBCSO
"Cindy" 20 Min AMRAP 5 Pull-ups 10 Push-ups 15 Air-Squats *If you want to increase the intensity, replace the above movements with the following: 5 Chest-to-Bar Pull-ups 10 Ring Push-ups 15 Goblet Squats **Score is total number of completed rounds + partial round reps. Triple Threes
For time: 3000 meter row 300 Double-unders (600 singles) 30 Burpees For time: 20 Overhead Squats @ 95lbs 25 Front-rack Squats @ 135lbs 30 Back Squats @ 185lbs Buyout: 100 double-unders (300 singles) 20140722-TueBCSO 5 rounds for time of: 10 reps dead lift, 225lbs 20 wall-ball shots, 20-lb. ball For time:
95-lb. thrusters, 30 reps 20 GHD sit-ups 400-meter run 115-lb. thrusters, 20 reps 30 GHD sit-ups 400-meter run 135-lb. thrusters, 10 reps 40 GHD sit-ups 400-meter run 20140716-WedBCSO Complete as many rounds as possible in 20 minutes of: 3 - Hang power cleans @ 185# 6 - strict ring dips 9 - box jumps, 30-inch 27 - Double-unders 20140715-TueBCSO
3 rounds for time: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups Thursday Thirties
For Time: 30 Calorie Row 30 Deadlifts (225/135) 30 Calorie Row 30 Hang Cleans (185/115) 30 Calorie Row 30 Shoulder to Overhead (135/95) 30 Calorie Row |
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