Wednesday 1.31.2018 Open 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet *** Time Cap 14 minutes
Tuesday 1.30.2018 Complete the following reps for time : 30-20-10-20-30 KBS 70/53 T2B *** Time cap 18 minutes
Monday 1.29.2018 Complete as many rounds as possible of the following movements in 10 minutes 10 reps DB Thrusters 50/35 10m Front Rack DB Walking Lunges 50/35
Sunday 1.27.2018 Rest Day Closed
Friday 1.26.2018 Complete the following movements for time: Row 250m 15 reps OHS 95/65 Row 500m 10 reps OHS 155/105 Row 500m 5 reps OHS 185/125 Row 250m 3 reps OHS 225/155 *** Time cap 15 min
Thursday 1.25.2018 Complete the following movements for time: Buy in- Assault Bike 30/20 Then, 21 Power Clean and Jerk 115/75 10m Handstand Walk 15 Power Clean and Jerk 115/75 10m Handstand walk 9 Power Clean and Jerk 115/75 Cash out- Assault Bike 30/20 ***Time cap 13 min
Wednesday 1.24.2018 21-15-9 reps for time of: •Dumbbell snatches •Burpees, jumping over the dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell ***Time cap 10 min
Tuesday 1.23.2018 Complete the following movements for time: 10 Ring/Bar Muscle ups 10 Ring dips 10 V-ups 20 Pull-ups 20 HSPU 20 Anchored sit-ups 30 Ring rows 30 Push -ups 30 Butterfly Sit-ups **Time Cap 18 minutes
Sunday 1.21.2018 Rest Day Closed
Friday 1.19.2018 Three rounds of: • Wall-ball, 20 pound ball, 10 ft target (Reps) • Sumo deadlift high-pull, 75 pounds (Reps) • Box Jump, 20″ box (Reps) • Push-press, 75 pounds (Reps) • Row (Calories) In this workout you move from each of five stations after a minute.The clock does