February 28, 2018

In teams of 4

12 min AMRAP

Row for Cals

12 min AMRAP

Bike for Cals

12 min AMRAP

Cindy (as an individual and add all 4 scores together for a total)

Rest for 2 min between AMRAPS

February 27, 2018

A) 12 mins to find a max complex;

Power Snatch + Hang Power Snatch

B) 3 rounds for time

50 Air squats

5 Muscle ups (bar or ring)

400m run

C) 3 x 10 Strict T2B (if time allows)

February 16, 2018

A) 10 Mins practice Kipping & Butterfly Pull ups or Muscle Ups

B) For time; 21 - 15 - 9 

Wall Balls @ 9/6

Pull ups

Thrusters @ 40/30

Box jumps @ 24/20

KB swings @ 24/16

February 15, 2018

30 min Time cap

In teams of 2 for time (You go, I go)

Run 800m (together)

50 Burpee Bar touch

Run 400m (together)

40 Burpee Bar touch

Run 400m (together)

30 Burpee Bar touch

Run 800m (together)

Break up burpees between your pair however you like

February 14, 2018

A) 12 mins to find a heavy Complex;

Full squat snatch + Low hang squat snatch + High hang squat snatch

B) 15 Min AMRAP

60 DU or 90 SU

20 AB mat sit ups

10 Power Snatch @ 60/40

February 13, 2018

A) Not for time;

21 – 15 – 9

Tricep dips

15 – 12 – 9

Strict pull ups

B) 3 rounds for time;

15 Hang power clean @50/35

15 Burpee over bar

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July 12, 2018

July 11, 2018

July 10, 2018

July 9, 2018

July 8, 2018

June 20, 2018

June 18, 2018

June 17, 2018

June 13, 2018

June 12, 2018

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