Saturday 27 June, 2015

In Teams of 3 2 Rounds of: 100 WallBall Shots 80 Push-Press 75/55 60 Deadlift 185/135 Every 2 Minutes 5 Burpee over bar/ball (entire team) Start with 5 burpee Athletes must complete the entire set before moving on to the next set 2 athletes will do burpee over bar and...

Friday 26 June, 2015

“FrAnniBeth” With a running clock for time: Fran 21-15-9 Thruster 95/55 Pullups Rest 3 min Annie 50-40-30-20-10 DuBs Sit-Up Rest 3 min Elizabeth 21-15-9 Cleans 135/95 Ring...

Strength Strict Press 10 45% 8 55% 5 70% 5 70% 5 70% 8 55% 10 45% Snatch Grip Push Press 3 sets 3 reps weight by feel Metcon In Teams of 2 For time: 1000m row, 10 burpees onto plate 800m row, 20 burpees 600m row, 30 burpees 400m row, 40 burpees 200m row, 50...

Wednesday 24 June, 2015

Strength For 10 Sets every 30 Seconds 2 Clusters (squat clean into thruster) A: 95/55 E: 115/75 C: 95/55 MetCon For time: 21-15-9 Deadlift 225/155 Box Jump 30/24 Slamball...

Tuesday June 23, 2015

As Part Of Warm Up Rower Work on proper cadence and technique. A: The Catch B: The Drive C: The Finish D: The Recovery MetCon For Time: 2400m Row 240 DuBs 2400m...

Monday June 22, 2015

Strength Backsquat 10, 8, 5, 5, 5, 8, 10 weight by feel Front Rack Stationary Lunges 3×6 each leg weight by feel MetCon “Mary” 20 min AMRAP of: 5 Handstand Push-ups 10 Pistol Squats 15...