21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
15 Thrusters (75/55)
15 Pull-ups
100/75 ball slams
100/75 cal bike
Every 2 min do 7 synchro burpees
2019-02-01 07:00:00.000000
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–>
30 Double-Unders
**Minute 1 – Partner A completes the reps, Partner B is hanging from a pull-up bar. Both partners rest the remainder of the minute
Minute 2 – Partner B completes the reps, Partner A is hanging from the bar.
If you maintain reps as prescribed your score will be 35. If you deviate from that number then that be your final score.
Example: I perform 25 doubles and 3 thrusters then 28 will be my modified score
Even = 20 yard lunge
1:00 alternating hang db snatch
1:00 sit ups
1:00 rest
2019-01-31 07:00:00.000000
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–>
15 Yard OH Walking Lunge (45/25)
15/12 Calorie Row
1 Minute Rest Between
**Score slowest round**
2019-01-30 07:00:00.000000
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–>
2019-01-30 07:00:00.000000
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–>
12 min alternating emom
Even – 10 Pistols
No measure. For quality
50 Barbell Facing Burpees
30/20 Calorie Bike
30 Squat Snatches (95/65)
Time Remaining: Build to 1RM Hang Snatch
**1RM can be hang or power**
2019-01-29 07:00:00.000000
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–>
Even = :20 handstand hold or 3 wall climbs
12 medball cleans
9 push ups
6 pull ups
Score is slowest round
2019-01-29 07:00:00.000000
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–>
On the 2:00 x 5
Round 1: 55% of front squat weight
Round 2: 60%
Rounds 3-5: 65%
All work done for quality
15 Box Jumps
15 Pullups
15 Burpees
5 Squat Cleans (165/115)
2019-01-28 07:00:00.000000
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–>
4 Rounds
:30 bike easy
1:00 bike faster
:30 bike easy
:30 bike sprint
1:00 rest
15 sit ups
2 shuttle run
Rest 2 min
15 kbs
2 shuttle run
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes