Month: April 2018

Fran: For time: 21-15-9 Thrusters 95/65 Pull-ups Additional Work: Snatch Skills On the 1:30 for 7 Sets: Pausing Snatch Deadlift Low Hang Squat Snatch Squat Snatch Build to a moderate,…

25 Min AMRAP: In teams of 3: 800m Run (together) 50 Power Cleans 155/105 800m Run (together) 50 Power Cleans 185/135 800m Run (together) AMRAP Power Cleans 225/155

Overhead Squat: 15 min to build to heavy set of 2 TKO: For Time: 35/25 Calorie Row 27 Chest to Bar Pull-Ups 21 Power Snatches (115/80) 15 Overhead Squats (115/80)…

For time: 5 rope climbs 30 Front Rack Lunges 95/65 200m run 4 rope climbs 24 Front Rack Lunges 200m run 3 rope climbs 18 Front Rack Lunges 200m run…

Hang Squat Clean: 15 Min to find heavy single Under the Lights: 8 Min AMRAP: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6…

“Play Dead” AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell…

”Spin Doctor”  AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35) Additional Work: Snatch Skills On the 1:30 for 7 Sets: Pausing Snatch Deadlift…

“Century Club” Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Chest to Bar Pull-ups 100 Thrusters (95/65)…

Surfer on Acid: 3 Rounds: 400m Run 21 Burpees Additional Work: Minutes 0:00 – 4:00 – Build to Heavy Pause Front Squat Minutes 4:00 – 8:00 – Build to Heavy…

“Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105)