19-09-2015

2 Rounds for time

500m Run

200 Double Unders

75 Cal Row

18-09-2015

14' Amrap 7 Chest to bar 7 Toes to bar 7 Burpees

17-09-2015

For time:

15 Cal Row
30 Thrusters 30/20
15 Cal Row
25 Thrusters 40/25
15 Cal Row
20 Thrusters 50/30
15 Cal Row
15 Thrusters 60/40
15 Cal Row
10 Thrusters 70/45

16-09-2015

8 Rounds for time of:

3 Overhead Squat 60/40

30 Double Unders

max strict HSPU

Rest 2min

15-09-2015

For time:

30 Chest to bar pullups

20 Cal row

20 Kipping pullups

40 Cal row

10 Strict pullups

60 Cal row

14-09-2015

10 min EMOM
5 Clean & Jerks 60/40

1min rest

5 min EMOM
3 Clean & Jerks 80/60

2 min AMRAP
Clean & Jerk 40/30

12-09-2015

Bench Press (5-5-5-3-3-3-1-1)

Barbell Row (7 x 10)

Band Pull Aparts (3 x 20)

11-09-2015

For time

10-20-30-40-50-40-30-20-10

UNBROKEN Double Unders

then

EMOMx20

1' Row (max Effort)

1' Rest

10-09-2015

15' Amrap

In partners:


while one person performs 10 wall balls
the other holds a squat

switch

while one person performs 10 box jumps
the other holds a ball overhead

switch

09-09-2015

10' Amrap of:

3 Deadlift (315/205lbs)

6 Burpees

9 Air Squats

immediately after 10' with no rest

For time:

200 Double UndersĀ