For Time:
800 Meter Row
60 Wall Balls 20/14
40 KB Swings 53/35
40 Wall Balls
20 KB Swings
Conditioning: "Gonna Sting a Little"
For Time: 800 Meter Row 60 Wall Balls 20/14 40 KB Swings 53/35 40 Wall Balls 20 KB Swings
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Strength/Conditioning:
6 Rounds for Time of: 100 Meter Run 15 Toes-2-Bar (scale=25 situps) 100 Meter Run 5 Deadlifts (275/195) *1 Min Rest after each Rd. Conditioning: "Count by Twos"
15 Min AMRAP 2-4-6-8-10...and so on. Hang Clean & Jerks (115/85) *8 DB Box Step Ups after each set. (DB: 50/35) (Box: 24/20) **1 DB holding However (Open Style) for step ups Conditioning: "Dirty Dozens"
4 Rounds for Time of: 12 Hang Snatches (75/55) 12 Pull-ups 12 Pistols (Alternating) (scale=24 air squats) 300 Meter Run Conditioning:
20 Rounds for time of: 4 Deadlifts (185/135) 3 HSPUs (scale=6 DB overhead presses) 2 Squat Clean (185/135) Conditioning: "46"
For Time: 46 Cal Row 46 Alt. DB Snatches (50/35) 46 Box Jump (30/24) 46 Thrusters (75/55) Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP 6 Clean & Jerks (95/65) 10 Burpees 6 Deficit HSPUs 6/4 (scale=9 DB shoulder press) **Guys deficit us 2 45s, ladies is 1- 45 and 1 thin 10 Conditioning: "Embrace the Suck"
Buy In: 30/20 Cal Bike -then- 4 Rounds of: 25 Pull Ups 30 Wall Balls 20/14 50 Dubs Conditioning: "Up and Down"
20 Min AMRAP of: 200 Meter Run 5 Deadlifts (185/135) 15 T2B 100 Meter Run 10 Deadlifts (185/135) 10 T2B 50 Meter Run 15 Deadlifts (185/135) 5 T2B *back to the top Strength/Conditioning: "Hammer"
5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds |
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