August 2016

With a Continuously Running Clock
– 0:00-1:00 Max Reps Russian KBS 55/35# RX+70/55# MRX 45/25#
– 1:00-2:00 REST
– 2:00-3:00 Max Reps Hand Release Push- ups
– 3:00-4:00 REST
– 4:00-8:00 RUN 400m for Time
– 8:00- UTC/3 RFT:
-24 Russian KBS
-12/10 Hand Release Push-ups
– 400m Run
**Score each Max Reps, 400 Run and 3 RFT

Post results to responses.

15min AMRAP:
-5 Front Squats 135/95 MRX 95/65 (from floor)
-1 Rope Climb 15′ MRX 10′ or 10 Pull-ups MRX 5 Pull-ups
-5 Back Squats 135/95 MRX 95/65 (from floor)
-10 Pull-Ups MRX 5 Pull-ups or 1 Rope Climb 15′ MRX 10′
Rest 2min strip weight off barbell
“FINISHER”
-1min Max Barbell 45/35lbs Jumping Squats (jump 1″)

Post rounds and reps and “Finisher” results to responses.

4min AMRAP:
– 10 HSPU or 10 Dips or 10 Ring Push-ups
– 10 Box Jumps/Step ups 24/20″
Rest 2min
4min AMRAP:
– 10 S2O 75/55 95/65 115/80 135/95
– 30 Double-unders
Rest 2min
2min AMRAP:
– 5 HSPU or 5 Dips or 5 Ring Push-ups
– 5 Box Jumps/Step-ups 24/20″
Rest 1min
2min AMRAP:
– 5 S2O 75/55 95/65 115/80 135/95
– 20 Double-unders
**can mix up Dips, HSPU, Push-ups

Post results for each AMRAP to responses.

For Time: 
-250m Row
-30 Power Cleans 95/65 RX+ 115/80 MRX 65/45
-30 T2B
-500m Row
-20 Power Cleans 115/80 RX+ 135/95 MRX 75/55
-20 T2B
-250m Row
-10 Power Clean 135/95 RX+ 155/105 MRX 95/65
-10 T2B
**Athletes responsible for changing load each power clean iteration.

Post time to responses.