Uncategorized

190814

With a running clock to 13 min for A & B

A. 21-15-9

Assault Bike/Row Calories

Toe-to Rings

*Time Cap:  7 min

**Target Time:  6 min

-Rest to 8 minutes, then

B. 15-10-5

Burpee

Overhead squats (95/65)

C. Modified Standard

30 Clean and jerks (115/80)

20 Muscle-ups

30 Snatch (115/80)

*Time Cap:  15 min

Uncategorized

190813

A. Clean

135/95 starting weight

*Guys add 10# per lift and Ladies add 5# per lift

**Until 2 misses

B. 5 Rounds For Time

2 Legless Rope climbs

100 DU

10 DB hang split snatches 50/35

10 DB hang clean and Jerk

*25 min Time Cap

Uncategorized

190812

A. 1X3 Power Snatch (85-90% of 1RM)

*Not touch-n-go

B. 3×3 Snatch Pull (90-95% of 1RM)

C. “Mary”

5 HSPU

10 Pistols

15 Pull ups

  • If you cannot do 10 rounds then do “Cindy”

“Cindy”

5 Pull ups

10 Push ups

15 Air Squats