Friday 150116
As many rounds as possible in 11 minutes of:
20 Hand Release Push-Ups RX+ HSPU
20 ab-mat unanchored sit-ups RX+ GHD SitUps
20 KettleBell Swings 24/16kgs RX+ 30/24 55+ 20/12kgs
25 Box Jumps 24/20″ RX+ 32/26″ 55+ Step ups
“Finisher”
Exactly one minute after AMRAP Complete
2min max reps – Double-Unders or – Single Unders
Post total rounds and total double unders or single unders to responses.
Thursday 150115
Complete the following for time of:
Run 800 meters or Row 800 meters
5 Burpee Pull-Ups RX+ 5 Muscle-Ups
10 Power Snatch 95/65 RX+ 135/95 55+ 75/55
20 Barbell Lunges (alternating legs stationary, back or front rack either okay) 95/65 RX+ 135/95 55+ 75/55
10 Power Snatch 95/65 RX+ 135/95 55+ 75/55
5 Burpee Pull-Ups RX+ 5 Muscle-Ups
Row 800 meters or Run 800 meters (opposite of start)
Post time to responses.
Wednesday 150114
“Mork and Mindy”
Complete 3 rounds of the following for time of:
10 Ground to Overhead 135/95 RX+165/115 55+105/70
2 rounds of: 5 Pull-ups, 10 Push-ups, 15 Air squats
Post time to responses.
Tuesday 150113
2 Rounds of a 7min AMRAP:
5 HSPUs RX+ Strict
10 Burpee Box Jumps 24/20′
5 Toes to Bar
10 KBS 24/16kgs RX+ 32/24kgs
2min rest between rounds
*Start up each round where you stopped on
the last round. Score is total rounds and
reps*
Post total rounds to responses.
Monday 150112
Complete the following for time of:
15 Wallballs 20/14 10’/9′
30 Double unders
20 Wallballs
60 Double Unders
30 Wallballs
90 Double unders
20 Wallballs
60 Double unders
15 Wallballs
30 Double Unders
Post time to responses.
