25-06-2015

Tabata

Shuttle Sprints


For Time

Row 750m

75 Double Unders

Run 750m

Row 500m

50 Double Unders

Run 500m

Row 250m

25 Double Unders

Run 250m

24-06-2015

15-12-9

Hang Squat Snatch 60/40

21-15-9

Burpee

48-30-18

Double Unders

23-06-2015

Fran 

21-15-9

Thrusters

Pull-ups

22-06-2015

7 rounds for time of:

Run 250 meters

20 Pistols, (10+10) ,

12 Toes to bar 

20-06-2015

5 Rounds of:

10 Shoulder to Overhead 70/50

10 Lateral Burpees Over the Bar

10 Weighted Sit Ups

19-06-2015

Six Rounds of

:40'' Double Unders

:20'' Rest

Rest 4'

In teams of two

For 20 total rounds

Pt. 1 Rows :40''

Pt. 2 Rest

(trantition 20'')

 

18-06-2015

Seven rounds for time of:

10 Handstand push-ups

10 Hanq Squat clean 30/20

10 Reverse burpees

17-06-2015

21-15-9

Squat snatch 40/30

Chest to bar pull-ups

*After each round 250m run

Scaled version

Replace Squat Snatch with Power Snatch

and Chest to bar with Ring Rows

16-06-2015

In 10' Build to a

3-RM Push Press

(In teams of 2)


In team of 2 complete

For time

6 rounds of:

20 sdhp 50/35

40 cal row


 

15-06-2015

Amrap 15

6 Alternate Strict Pullups / Ring Rows

10 Ring Dips / Box Dips

15 Box Jumps / Step ups