Complete as many rounds and reps as possible in
13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
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Friday, 8-3-18
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Thursday, 12-19-13
AMRAP 10 Minutes 10 Front Squats – 95/63 10 One-Armed Dumbbell Snatches – 53/35 10 S.D.H.P.– 95/63 10 Other Arm Dumbbell Snatches – 53/35 *You must get at least 4 Rounds to Rx* Strength/Skill – 15 Mins to 1 RM Squat Clean
Friday, 7-12-19
EMOM x 5 min 5 Strict Press For time: 30/25 Cal Row 60 Hollow Rocks 30/25 Cal Row 60 Weighted Sit-Up 40/25 30/25 Cal Row 60 T2B 30/25 Cal Row *26 min Cap*
Monday, 9-26-16
Strength: Front Squat 5X5 @ 80% 3RFT 500m Row 15 Wall Balls 20/14 12 Hang Power Clean 155/105 9 S2O 155/105
Saturday, 6-23-18
Warm up: 2rds at east pace 100m run 10 box jumps 10 wallball 5 push up “Kelly” 5RFT 400m Run 30 Box Jumps 24″/20″ 30 Wall Ball 20/14 35min CAP