29-12-2014

For Time:

50 Hspu
50 Pullups
50 Ring Dips
50 Banded Goodmornings
50 Ring Dips
50 Pullups
50 Hspu

All Movements Strict

24-12-2014

For Time:

30 Sumo Deadlift High Pull 30 / 20

30 T2B/T2R/V-Ups

30 Power Snatch

30 T2B/T2R/V-Ups

30 Thrusters

1000m Run

23-12-2014

AMRAP 15':

10 C2B

10 PUSH UPS

14 PISTOLS

5 POWER CLEAN (60/40)

22-12-2014

20' AMRAP

5 Thrusters ( 40 / 30kg )

7 Hang Power Clean

9 Sumo Deadlift High Pull

20-12-2014

IN PAIRS FOR TIME:

(ON PART 1 ONLY 1 PERSON WORKS AT A TIME)

150 WALL BALLS

100 PUSH UPS

REST 5'

21-15-9

PULL UPS

KB SWINGS

19-12-2014

WITH A 12' CLOCK:

1' SQUAT CLEANS (60/40)

1' PUSH JERK

2' SQUAT CLEANS

2' PUSH JERK

3' SQUAT CLEANS

3' PUSH JERK

18-12-2014

AMRAP 15'

30 Double Unders
10 C2B
10 Ring Dips

17-12-2014

5 ROUNDS FOR TIME:

6 O.H. LUNGES (25/15)

9 KB THRUSTERS

12 BOX JUMPS

250 M. RUN

2' REST B2N ROUNDS

16-12-2014

For Time


7 Rounds of
10 Burpees
10 Swings
20 Wallball
20 Toes2Bar/T2R

Rest 1' B2N

15-12-2014

AMRAP 25'

In teams of two

2K Row/Ski (Change every 250m)

2K Run (Change every 250m)