18
Sep 2014

9/18/14

 

8 Rounds (RX+ 10 Rounds)

Run 200 Meters

10 KB Swings (70/53)

5 Burpees

Rest 1 Min.

17
Sep 2014

9/17/14

 

Hang Power Snatch

3-3-3-3-3

 

12 Min. AMRAP

50 Wallball Shots (20/14)

40 Box Jumps (24/20)

30 Power Snatch (75/45)

20 Pistols (sub 50 Air Squats)

 

16
Sep 2014

9/16/14

 

For Time:

Run 400 Meters

3 Rope Climbs (sub 20 Pull-ups)

15 Power Cleans (135/95)

Run 400 Meters

2 Rope Climbs (sub 15 Pull-ups)

15 Power Cleans (135/95)

Run 400 Meters 

1 Rope Climb (sub 10 Pull-ups)

15 Power Cleans (135/95)

 

15
Sep 2014

9/15/14

 

20 Min. to find a 1RM Front Squat

 

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

14
Sep 2014

9/14/14

 

"Sunday Surprise"

13
Sep 2014

9/13/14

 

For Time:

30 Cal Row (Buy In)

21-18-15-12-9-6-3

SDLHP (75/45)

Push Jerk (75/45)

400 Meter Run (Buy Out)

12
Sep 2014

9/12/14

 

25 Min. Time Cap

6 Rounds of "Cindy"

5 Pull-ups

10 Push-ups

15 Air Squats

1 Round of "Eva"

Run 800 Meters

30 KB Swings (70/53)

30 Pull-ups

11
Sep 2014

9/11/14

 

8 Rounds

4 HSPUs / 8 Pike HSPUs

3 Power Cleans (185/135)

2 Push Jerk (185/135)

100 Meter Run

10
Sep 2014

9/10/14

 

4 Rounds

1 Rope Climb

5 Front Squats (185/135)

 

Run 800 Meters

 

4 Rounds

10 Over the bar Burpees

10 Deadlifts (185/135)

9
Sep 2014

9/9/14

 

20 Min. to find a heavy 3 rep TNG Power Snatch

 

16 Min. Time Cap

Run 1 Mile

With Time Remaining AMRAP:

5 Power Snatches (95/65)

10 T2B (sub 15 v-ups)

15 Wallball Shots (20/14)