September 2018

Tuesday 180925

4min AMRAP:
-8 Front Squats 95/65 RX+125/85 MRX 75/55 Sandbag=80/50 MRX 65/35
-4 Bar MUs or 8 C2B Pull-Ups
REST 2min
3min AMRAP:
-6 Power Cleans Sandbag
-3 Ring MUs or 6 C2B
REST 2min
2min AMRAP:
– 4 Hang Squat Cleans
– 2 Bar or Ring MUs or 4 C2B
**Can sub a SandBag for all cleans & FS**

Post rounds and reps to comments.

Monday 180924

For Time:
-20 HSPU RX+ Strict MRX 2/4″ Rise or 5 WallWalks
-400m Run or Row
-20 S20 95/65 RX+ 115/75 MRX 75/55
-100 Doubles
-20 Dips RX+ Strict (ring or bar dips for all)
-400m Row or Run (opposite of start)
-20 Barbell Push-Ups
-100 Doubles
-20 Bar Facing Burpees

Post time to comments.

Sunday 180923

Rest day

Saturday 180922

For Time: 
Buy-In 25 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-10 DeadLifts 155/105 RX+ 185/125 MRX 115/75
-10 Hang Power Cleans
-400m Run or Row or 1km A Bike
-10 Power Cleans
-10 Hang Squat Cleans
-400m Run or Row or 1km A Bike
-5 DeadLifts
-5 Hang Power Cleans
-200m Run or Row or 0.5km A Bike
-5 Power Cleans
-5 Hang Squat Cleans
-200m Run or Row or 0.5km A Bike
Cash Out 25 WallBalls

Post time to comments.

Friday 180921

14min AMRAP:
-14 HSPU OR BB Strict Press 95/65 RX+ 115/75 MRX 75/55
OR Double DB Strict Press 40/25 RX+ 50/35 MRX 35/20
-2 Rope Climbs 15′ MRX 1 to 15′ or 2 to 10′
OR 1 PegBoard Ascent OR 7 T2B to Pull- Up Combos (1 T2B to 1 Pull-up = 1; can link)
-14 Box Jumps 24/20 MRX 20/18
OR 56 Double-Unders
**Stick with one modality OR switch up each round**

Post rounds and reps to comments.