August 31, 2015
Monday 150831
4 RFT:
5 Ground to Overhead 165/115lbs RX+ 205/140 55+ 125/80
10 Pull-Ups RX+ 10 C2B
Sprint 200m
Post time to responses.
Monday 150831
4 RFT:
5 Ground to Overhead 165/115lbs RX+ 205/140 55+ 125/80
10 Pull-Ups RX+ 10 C2B
Sprint 200m
Post time to responses.
Saturday 150829
“Metabolic Meltdowns” by DB
5min AMRAP:
Buy-in – 500m ROW
Then
10 Thrusters 95/65lbs RX+ 135/95 55+ 75/55
10 Box Jumps 20” RX+ 24” 55+ 18”
REST 3min
5min AMRAP:
Buy-in – 400m RUN
Then
10 Power Cleans 95/65lbs RX+ 135/95 55+ 75/55
10 Over The Bar Burpees
REST 3min
5min AMRAP:
Buy-in – 400m RUN
Then
10 Thrusters
10 Box Jumps
REST 3min
5min AMRAP:
Buy-in – 500m ROW
Then
10 Power Cleans
10 Over The Bar Burpees
*Athletes Choice on order of the 4 AMRAPs.
Post score of each AMRAP to responses.
Please come help us celebrate Miss Sydney Sullivan, The Fittest Teen on Earth, this afternoon at 3:30pm at Los Cabos on the Jenks Riverwalk. Everyone is welcome! Please try and be there as close to 3:30 as you can so we can make sure are party gets seated in a timely manner. Thank you!
Friday 150828
4 RFT:
3 Wall Walks RX+ 30ft Handstand Walk
15 KettleBell Swings 55/35lbs RX+ 70/55lbs 55+ 45/25lbs
30 Double-Unders
15 Pistols (alternating Legs) 55+ 15 Goblet Squats
Post time to responses.
Thursday 150827
15min AMRAP:
10 Dumbbell Snatch (right arm) 45/30lbs x 2 RX+ 50/35lbs or greater List load
20 Pull-ups RX+ 20 C2B pull-ups
10 Dumbbell Snatch (Left arm) 45/30lbs x 2 RX+ 50/35lbs or greater List load
20 Military Ab-Mat Sit-Ups anchored RX+ 20 GHD Sit-Ups 55+ 20 Ab-mat anchored sit-ups
Post rounds and reps to responses.