Wednesday 10.31.2018 WEAR A HALLOWEEN COSTUME AND GET A FREE KILL CLIFF “Ogar” AMRAP 14 of: • Snatch (Full Squat), 3 reps (135#) • Muscle-Up, 1 rep • Wallball Shots, 12 reps (20#)
Monday 10.29.2018 Every 3:30 on the 3:30 for 5 rounds 5 Burpee Box Jump Overs, 24-in./20-in. 10 Dumbbell Power Clean and Jerks, 50-lbs/35-lbs 15/11-Calorie Ski, Bike, or Row 20 Dumbbell Alternating Power Snatch, 50-lbs/35-lbs **2-dumbbells for the clean and jerks **1-dumbbell for the snatch
Friday 10.26.2018 Every round… 1 squat clean buy in; 5-4-3-2-1 Hang ( full ) clean + Jerk Men: 185 Women: 125
Wednesday 10.24.2018 With a partner; 100 Dubs (each) 1000 m Ski 2000 m Row 1000 m Ski 100 Dubs (each)
Tuesday 10.23.2018 With a Partner: 8 min AMRAP 80 Wallball cash in -then- 2-4-6-8-10 Deadlift 225/155 Toes to Bar *partners alternate rounds *wallball may be partitioned as they wish between partners *Once round of 10 is complete, start over at 2
Monday 10.22.2018 3 Rounds: 400 m Run 30 Thrusters, 45/35
Friday 10.19.2018 50 KB Snatches, 53/35 * Every top of the minute, 10 push ups
Thursday 10.18.2018 5 Rounds: :60 secs for Max Reps 1. Ring Dips 2. Air squats 3. Strict HSPU 4. 60 secs rest
Wednesday 10.17.2018 “Dork” 6 rounds for time of: •60 double-unders •30 kettlebell swings •15 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a
Tuesday 10.16.2018 Overhead Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 3 reps #5: 3 reps #6: 3 reps #7: 1 rep #8: 1 rep #9: 1 rep
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