July 2018

July 26, 2018

Thursday 180726

20min AMRAP:
– Run 400 meters or A-Bike 1km
– 15 T2B (odd rounds) 15 Weighted anchored Sit-Ups 25/15lbs RX+ GHD Sit-Ups MRX 15/10 (even rounds) alternate moves each round
– Row 400 meters
– 15 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/35
**The runs, rows or bikes can be subbed with
-60m Sled Push 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs
Rest 3min / Prep Bar
– 6min to Achieve a 2RM Hang Power Snatch
Post rounds, reps and 2RM load to responses.

July 26, 2018 Read More »

July 25, 2018

Wednesday 180725

5min AMRAP:
-7 Deadlifts 225/155 RX+ 255/175 MRX 185/115
-3 Over Bar Burpees
-10 WallBalls 20/14lbs 10/9′ RX+ 11/10′ or RX+ 30/20lbs 10/9′ MRX 20/10 9′
Rest 3min / Reduce Weight
5min AMRAP:
-6 Deadlifts 155/115 RX+ 205/135 MRX 115/75
-3 Over Bar Burpees
-9 WallBalls 20/14lbs 10/9′ RX+ 11/10′ or RX+ 30/20lbs 10/9′ MRX 20/10 9

Post rounds and reps for each AMRAP to comments.

July 25, 2018 Read More »

July 24, 2018

Tuesday 180724

For Time:
-200m Run or Row or 0.5 km A-Bike
-5 Pull-Ups RX+ 5 Ring MUs
-10 KBS 55/35# RX+ 70/55# MRX 45/25#
-400m Run or Row or 1km A-Bike
-10 Pull-Ups RX+ 10 Bar MUs
-15 KBS
-600m Run or Row or 1.5 km A-Bike
-15 Pull-Ups RX+ 15 C2B
-20 KBS
-800m Run or Row or 2km A-Bike
-20 Pull-Ups
-25 KBS

Post time to comments.

July 24, 2018 Read More »

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