Month: November 2019

Dee: 4 Rounds For Time 40 Air Squats 30 Hand-Release Push-Ups 20 Burpees 400 meter Run

Iron Lotus: Teams of 3 For Time (30 Minute Cap): 800 Meter Team Wreck Bag Run (50/35) 80/60 Calorie Row 80 Box Jump Overs (24/20) 80 Overhead Squats (95/65) 80…

Steam Roller: For Time:25/18 Row, 25 Sit-ups, 2 Deadlifts 25/18 Row, 25 Sit-ups, 4 Deadlifts25/18 Row, 25 Sit-ups, 6 Deadlifts25/18 Row, 25 Sit-ups, 8 Deadlifts25/18 Row, 25 Sit-ups, 10 Deadlifts*275/185

Murph:1 Mile Run100 Pull-Ups 200 Push-Ups300 Air Squats 1 Mile Run

3-Position Power Snatch: Build to a Heavy Complex Power Wheels: AMRAP 3: 12/9 Calorie Row12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 8 Power Snatches (115/85)…

Snack Bar: 3 Rounds:400 Meter Run10 Power Cleans (155/105)500/400 Meter Row10 Push Jerks (155/105)

Back Squat: 5-5-5 Taco Bell: AMRAP 9:35 Double Unders 25 Air Squats15 Kettlebell Swings (53/35)

Smash Mouth: 3 Rounds: 800 Meter Run 21/15 Calorie Row 3 Rounds of: 7 Jumping Squats 7 Pull-ups 7 Burpees

Penance: For time: Teams of 3:1,000 Double Unders Every time you break:30 Wallballs20 Hang Cleans 155/10510 Chest to Bar *35min cap

Singled Out: 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Single Arm Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)…