A. For Time (8’ T.C.) 21-15-9-6-3 Goblet Squat @32/24 5-4-3-2-1 Rope Climb 2’ Rest B. For Time (8’ T.C.) 15-12-9-6 TTB KB Deadlift Burpees @2×24/16 2’ Rest C. For Time (8’ T.C.) 12-9-6-3-1 Lateral Burpees over the DB Double DB Hang Power...
Read more17/05/22
A. 15’ To Find 1 RM of Cluster B. “Jackie” For Time (10’ T.C.) 1000m Row 50 Thusters @20/15 30 Pull Up
Read more16/05/22
A. 12’ E2MOM 2 Power Snatch + 2 OHS start from 50% of 1 RM and add load every set. B. 4 RFT (14’ T.C.) 60 DU 30 KB AM Swing @24/16 20 Wall Ball @9/6
Read more14/05/55
In team of two “TUDER” For Time (35’ T.C.) 1600m run (together) 31 Push Up (each) then 20 RDS (alternate) Complex UB TnG 3 Deadlift @60/40 3 Clean&Jerk 3 Front Squat then 31 Push Up (each) 1600m run (both)
Read more13/05/22
A. 6 RDS (36’ T.C.) For Time (6’ T.C. each) 500m Row 400m Run 12 DB Snatch Alt (heavy) B. “Core” 6’ EMOM (2 sets) 40” work/20” rest -DB Weighted Crunches -DB Russian Twists -DB Leg Lift Overs
Read more12/05/22
A. 10’ Practice HS Walk B. 4 RDS (5’ T.C. each) 18 Burpees Pull Up 6m HS Walk or 5 Wall Walks 30 DU
Read more11/05/22
A. 15’ To find 1RM of Push Press B. 3 RDS (18’ T.C.) For Time (6’ T.C. each) 30/21 Cal AB 20 Push Press @50/35 15 TTB
Read more10/05/22
A. 15’ To find 1RM of OHS B. 8’ EMOM 20 Wall Ball @9/6 2’ rest C. 8’ EMOM 5 Bar MU
Read more09/05/22
A. 12’ E2MOM Back Squat 3 @80% 2 @85% 1 @90% 3 @85% 2 @90% 1 @95% B. 10’ AMRAP 4 Strict Pull Up 5 Strict Burpees 6 Single DB Man Maker Alt @22.5/15
Read more07/05/22
A. In teams of two 32’ AMRAP “Dissecting Kelly” 400m Run 30 Box Jumps @60/50 30 Wall Ball @9/6 Team members will alternate tasks
Read more06/05/22
A. 8’ E2MOM 2 Power Clean + Front Squat @70-75% Of 1 RM Clean B. 8’ E2MOM Power Clean + Squat Clean @75-80 % Of 1 RM Clean C. For Time (11’ T.C.) 25 Burpees lat BB 15 Power Cleans @70/45 20 Burpees lat BB 10 Power Cleans 15 Burpees lat BB 5 Power...
Read more05/05/22
A. 12’ To find 3RM of Front Squat B. 5 RDS For Time (4’ T.C. each rd) 12/9 Cal Row/AB/SkiErg 9 Dumbbell Box Step Up @22.5/15 6 Burpees Box Jump @60/50
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