Monday, 10-15-18
3RDs
15 Reverse Hypers
10 BB Good Mornings
10 Broad Jumps
15 min to Establish
1 RM Deadlift
With a Partner Complete:
22 min AMRAP
2 Rope Climbs 2:1
4 HSPU 2:1
8 Thruster 115/85
16 Push Press 115/85
32 Deadlifts 115/85
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Tuesday, 3-12-19
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20 min to complete: 3×10 single leg RDL (each leg) 3×10 Bent Over row 3×12 Single arm DB Power Row 3×12 DB Incline Lever Row 3×20 Shrugs “Christine” 3 RFT: 500m Row 12 Deadlifts 135/95 21 Box Jumps 24″/20″ *12 min Cap*
Friday, 7-27-12
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Strength/Skill – Snatch High Pulls 12 in A.M.R.A.P 2 Snatch High Pulls (70% of 1 RM) 4 H.S.P.U.’s 6 Pistols (Alternating Legs) Click here to register/donate to 31 Heroes Project
Saturday, 12-28-19
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32 Min EMOM Min1- 6 Power Cleans 155/105 Min 2- 10 Back Squats Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″ Min 4- 20 D/u’s + 5 Pull Ups
Saturday, 8-27-16
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10 Deadlifts 285/205 30 KBS 70/53 40 Alt DB Snatches 70/45 50 Cal Row 150 D/U’s 50 Cal Row 40 Alt DB Snatches 70/45 30 KBS 70/53 10 Deadlifts 285/205
Friday, 4-4-14
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Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s
Wednesday 9-30-15
Byadmin
16 Min EMOM : Even – 4 Power Snatch 115/85 + 4 burpee over bar Odd – 5 DB Thruster 40/20 Rest 4 Min 16 Min EMOM: Even – 250/200 m Row Odd – 6 Strict HSPU