March 29, 2018

A) 10 mins fins a 5 rm;

T&G Power clean

B) Grace!

For time;

30 Clean & Jerk @ 60/40

C) 60 U/B Ab mat sit ups

March 28, 2018

A) 10 mins Practice;

Kipping/Butterfly Pull ups

Or

Bar/Ring MU

Or

Rope climbs

B) 20 min AMRAP

3 Bar or Ring MU

30 DU

300m Run (green pole)

March 27, 2018

A) 4 x 10 Deadlift @ 65 - 70%

B) 15 Min Partner AMRAP

6 Synchro T2B

12 Squat Snatch @ 50/35 (You go, i go)

6 Synchro Bar Facing Burpee 

March 26, 2018

A) 5 x 5 Floor press

all sets as heavy as possible

B) For time;

800m run

60 KB Swings @ 24/16

40 Box over jumps @ 24/20

20 HSPU

March 25, 2018

A) 10 mins find a heavy (not max) 3 rep Thrusters

B) Open Workout 18.5

7 min Ascending ladder

3 thrusters @ 42.5/30

3 C2B Pull ups

6 thrusters @ 42.5/30

6 C2B Pull ups

Ascend in multiples of 3 until 7 minutes is complete

March 20, 2018

A) 10 mins to find a 5rm Push Press

B) In pairs for time;

Run 400m cash in together

100 Hang power cleans @ 50/35

100 Box over jumps @ 24/20

100 Thrusters @ 40/30

Run 400m cash out together

(you go, I go) 25 min Time cap

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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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