August 21, 2016
Sunday 160821
Rest day
August 2016
August 20, 2016
Saturday 160820
3 x 3min AMRAP
-3 Muscle ups or 3 C2B Pull-ups and 3 Dips
-6 SDHP 95/65 or 75/55
-6 HSPU or 6 Strict Press 95/65 or 75/55
*Rest 1min After each 3min AMRAP
**Pick up where you left off on each AMRAP for 1 total score
Post score to responses.
August 19, 2016
Friday 160819
For Time:
-RUN 600m
-6 Front Squats 165/115 RX+ 185/125 MRX 135/85
-30 Hip Extensions
-6 Over Bar Burpees
Rest 2min
-ROW 600m
– 6 Front Squats 165/115 RX+ 185/125 MRX 135/85
-30 Ab-mat Sit-ups Unanchored
-6 Over Bar Burpees
**Athlete can start with the Run portion or Row portion, then switch.
Post time to responses.
August 18, 2016
Thursday 160818
5 rounds for time of:
12 Deadlifts (Men 155 lbs, Women 105 lbs)
9 Hang power cleans, (Men 155 lbs, Women 105 lbs)
6 Push jerks, (Men 155 lbs, Women 105 lbs)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Post time to responses.
Compare to July 6, 2015.
August 17, 2016
Wednesday 160817
“Full Throttle” by DB
4 RFT:
-40 Doubles
-2 Squat Snatch 95/65 RX+ 135/95 MRX 75/55
-250m Row
-2 Squat Snatch 95/65 RX+ 135/95 MRX 75/55
**REST 1min after each round
Post time to responses.
