13-06-2015

Amrap 20'

In partners
250m Row
20 Swings


*One Parner completes one full round while the other performer's 15 weighted sit-ups 

12-06-2015

5 ROUNDS FOR TIME

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

"3 mins rest after each round"

(scaled version: decrease reps in half)

11-06-2015

Amrap 7

10 Overhead Squat 60/40

30 Double Unders

10 weighted sit ups.

3' min Rest

2 rounds

10-06-2015

Five rounds for time of:

10 Chest to bar

10 Power clean 60/40

Run 250 meters

09-06-2015

21-18-15-12-9

Row for calories

Ring Dips

08-06-2015

"Randy"

For time:

75 Power Snatch 35/25

06-06-2015

1' Pull-ups

1' Row / ski

1' Pull-ups

2' Row / ski

1' Pull-ups

3' Row / ski 

1' Pull-ups  

05-06-2015

Back squat

10-5-3-1

Deadlift

10-5-3-1

3 Rounds for time

30 Goodmornings (20/15)

30 W. sit ups

30 Hip Extensions (20/15)

04-06-2015

3 Rounds NOT for time

4-6 Skin the Cat

30'' L-sit (On Box)

10 Strict toes to bar/Knees to elbow


AMRAP 15 of:

200m Row/Ski

10 Burpees

03-06-2015

10 Rounds:

250m Run

10 Kettlebell Swings 32,5/24

3 Muscle Ups