September 2016

For Time:

-16 Front Squats 135/95 MRX 95/65
-8 Bar Facing Burpees
-16/14cal Row or 14/12cal Assault Bike or 200m Run
-16 Back Squats 135/95 MRX 95/65
-8 Bar Facing Burpees
-16/14cal Row or 14/12cal Assault Bike or 200m Run
-8 Front Squats 135/95
-4 Bar Facing Burpees
-8/6cal Row or 7/5cal Asslt Bike or 100m Run
-8 Back Squats
-4 Bar Facing Burpees
-8/6cal Row or 7/5cal Asslt Bike or 100m Run

Post time to responses.

The Final

For time: 
-27 C2B Pull-Ups MRX 27 Pull-ups
Then, 2 rounds of:
-12 Deadlifts 185/125lbs MRX 135/95
-9 Hang Power Cleans
-6 Jerks

Post time to responses.

“Terriffic Tabata” by DB

-Tabata Goblet Squat 70/53/35lbs
Rest 1 minute/rotate
-Tabata Push Press 55/35 or 75/55 or 95/65
Rest 1 minute/rotate
-Tabata Front Squat 55/35 or 75/55 or 95/65
Rest 1 minute/rotate
-Tabata KBS 70/53/35lbs
Rest 1 minute/rotate
-Tabata Wall-Ball 20/14 10/9′ clear line

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

*This is 24 minutes worth of Tabata training.

Post score to responses.

10 Rounds for time:

-200m Run
-5 Bar Facing Burpees MRX 3 Bar Facing Burpees
-5 Power Cleans 145/100 RX+ 165/115 MRX 105/70 or 5 Sand Bag Cleans 80/50lbs or 5 D-Ball over Shoulder 150/100/80/60lbs

Rest 1min after each round

Post total time minus 9 minutes of rest to responses.