Month: July 2018

July 17, 2018

Tuesday 180717

3 RFT: 
– 5 Bar Muscle-Ups MRX 5 C2B Pull-Ups
– 10 Front Rack Reverse Lunges (alternating/stationary) 75/55 RX+ 95/65 MRX 45/35 or SandBags in front rack 70/50
– 15 Prisoner Air Squats
-20cal Row or 20cal A-Bike or 400m Run
Rest 2min after after completion of 2nd Round (i.e. complete 2rds, rest 2min, then complete last round)

Post total time minus 2 minutes of rest to comments.

 

July 16, 2018

Monday 180716

6min AMRAP:
Buy-in -24 HSPU or 6 Wall Walks RX+ 60′ Handstand Walk MRX 8/4″ Rise Push ups (2 45’s =8″ and 1 45=4″)
-6 Power Cleans 135/95 RX+ 155/105 MRX 115/75
-6 S20
-12 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
Rest 3min
4min AMRAP:
Buy-in -12 HSPU or 3 Wall Walks RX+ 30′ Handstand Walk MRX 8/4″ Rise Push ups
-3 Power Cleans 135/95 RX+ 155/105 MRX 115/75
-3 S2O
-3 Box Jumps 24/20″ RX+ 30/24 MRX 20/18

Post rounds and reps for each AMRAP to comments.

 

July 14, 2018

Saturday 180714

12min AMRAP:
-12/10cal Row or A-Bike or 200m Run
-10 L Arm KB OHS
-12/10cal Row or A-Bike or 200m Run
-10 R Arm KB OHS
-12/10cal Row or A-Bike or 200m Run
-20 KBS
KB loads = 55/35# RX+ 70/55# MRX 45/25#
**The runs, rows or bikes can be subbed with
-30m Sled Push 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs

 

July 13, 2018

Friday 180713

“ANGIE”
For Time: 
-100 Pull-ups (chin over bar)
-100 Push-ups (strict)
-100 Sit-ups (Ab-mat Anchored)
-100 Air Squats (to a wallball, Okay if depth good and no bounce off ball)
*Complete all reps of each exercise before moving to the next.”

Post time to comments.

Compare to June 17, 2016.

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