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.”

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Compare to June 17, 2016.

July 11, 2018

Wednesday 180711

4 RFT: 
-12 **Sumo Deadlifts & **Deads 245/165lbs RX+ 275/185 MRX
-6 Bar Facing Burpees
-12 Toes to Bar
-36 Double-unders
** Alternate **Sumo Deadlifts on Rounds 1 & 3 and **Deads on Rounds 2 & 4**

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