Saturday, 9-26-15
I have Tribal Game’s Tickets. Please see me if you pre-ordered.
7 RFT:
40 D/U
10 Burpee Broad Jumps
3 Deadlifts 275/205
100m Farmers Carry 45/30
I have Tribal Game’s Tickets. Please see me if you pre-ordered.
7 RFT:
40 D/U
10 Burpee Broad Jumps
3 Deadlifts 275/205
100m Farmers Carry 45/30
Strength: Snatch 10×1 start @ 60% and build Deadlift 6×5 start @ 70% and build 12 Min EMOM EVEN- 20/15 Cal Row ODD- 15 Wall Ball 20/14
Clean & Jerk 60%x2+1, 70%x2+1, 80%x2+1, heavy single 4RFT: 400m plate carry 45/25 12 DB Snatches 45/30 12 Box jump overs 24″20″ 12 plate V-Ups 25/15
5 RFT 2 – Rope climbs Shuttle Sprints 10m 20m 30m 10 Pistols Alternating Legs 20 K.B. Swings 53/35
With a partner complete: 25 min AMRAP: 12 t2b 8 hang power snatch 115/85 4 ohs 115/85 * 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)* *split reps however you’d like*
For time : 1000m Run 100 D/U 800m Run 80 Hollow Rocks 600m Run 60 DB Step Up & Overs 24/20, 35/20 400m Run 40 Push Up 200m Run 20 Man Makers 35/20
30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*
Strength: Snatch 10×1 start @ 60% and build Deadlift 6×5 start @ 70% and build 12 Min EMOM EVEN- 20/15 Cal Row ODD- 15 Wall Ball 20/14
Clean & Jerk 60%x2+1, 70%x2+1, 80%x2+1, heavy single 4RFT: 400m plate carry 45/25 12 DB Snatches 45/30 12 Box jump overs 24″20″ 12 plate V-Ups 25/15
5 RFT 2 – Rope climbs Shuttle Sprints 10m 20m 30m 10 Pistols Alternating Legs 20 K.B. Swings 53/35
With a partner complete: 25 min AMRAP: 12 t2b 8 hang power snatch 115/85 4 ohs 115/85 * 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)* *split reps however you’d like*
For time : 1000m Run 100 D/U 800m Run 80 Hollow Rocks 600m Run 60 DB Step Up & Overs 24/20, 35/20 400m Run 40 Push Up 200m Run 20 Man Makers 35/20
30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*
Strength: Snatch 10×1 start @ 60% and build Deadlift 6×5 start @ 70% and build 12 Min EMOM EVEN- 20/15 Cal Row ODD- 15 Wall Ball 20/14
Clean & Jerk 60%x2+1, 70%x2+1, 80%x2+1, heavy single 4RFT: 400m plate carry 45/25 12 DB Snatches 45/30 12 Box jump overs 24″20″ 12 plate V-Ups 25/15
5 RFT 2 – Rope climbs Shuttle Sprints 10m 20m 30m 10 Pistols Alternating Legs 20 K.B. Swings 53/35
With a partner complete: 25 min AMRAP: 12 t2b 8 hang power snatch 115/85 4 ohs 115/85 * 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)* *split reps however you’d like*
For time : 1000m Run 100 D/U 800m Run 80 Hollow Rocks 600m Run 60 DB Step Up & Overs 24/20, 35/20 400m Run 40 Push Up 200m Run 20 Man Makers 35/20
30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*