July 31, 2016
Sunday 160731
Rest day
July 2016
July 30, 2016
Saturday 160730
For Time:
1200m Run
50 KettleBell Swings 53/35lbs RX+ 70/53 MRX 45/25lbs
25 Pull-ups
800m Run
40 KettleBell Swings
20 Pull-ups
400m Run
30 KettleBell Swings
15 Pull-ups
200m Run
20 KettleBell Swings
10 Pull-ups
100m Run
10 KettleBell Swings
5 Pull-ups
Post time to responses.
July 29, 2016
Friday 160729
Sprint AMRAPS
3 min AMRAP:
6 Power Cleans 115/75 RX+ 155/105 MRX 95/65
6 S2O
4 Over Bar Burpees
Rest 2 min
3 min AMRAP of:
6 S2O
6 Hang Power Clean
4 Over Bar Burpees
Rest 2 min
2min AMRAP:
6 G2O (no snatches)
3 Over Bar Burpees
Rest 2 min
2min AMRAP:
6 Hang Clean to S20
3 Over Bar Burpees
Post results for each AMRAP to responses.
July 28, 2016
Thursday 160728
Ascending 11min AMRAP:
1 Burpee C2B Pull-up or 1 MU (ring or bar)
1 Squat Snatch (75-80% 1RM)
2 Burpee C2B Pull-up or 2 MUs (ring or bar)
2 Squat Snatches (75-80% 1RM)
3-3-3; 4-4-4; continue pattern
Post rounds and reps to responses.
July 27, 2016
Wednesday 160727
For Time:
1 Power Clean (80-85% of 1 RM)
1 Hang Power Clean
25/20 Barbell Push-Ups MRX Push-ups
60 Double-unders
60 Sit-Ups Ab-Mat Anchored
2 Power Clean (80-85% of 1 RM)
2 Hang Power Clean
20/15 Barbell Push-Ups MRX Push-ups
45 Double-unders
45 Sit-Ups Ab-Mat Anchored
3 Power Clean (80-85% of 1 RM)
3 Hang Power Clean
15/10 Barbell Push-Ups MRX Push-ups
30 Double-unders
30 Sit-Ups Ab-Mat Anchored
Post time to responses.
