Friday, 7-5-19
Holiday schedule:
July 4th and 5th : 7,8,9 am only!
For time:
100 Hollow Rocks
100 BB S2OH 45/35 (75/55)
100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″
300 D/U 3:1
*35 min Cap*
Holiday schedule:
July 4th and 5th : 7,8,9 am only!
For time:
100 Hollow Rocks
100 BB S2OH 45/35 (75/55)
100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″
300 D/U 3:1
*35 min Cap*
For time: 20 Deadlifts (315/215 lbs) 30 Box Jump-Overs (24”/20”) 40 Kettlebell Swings* (24/16 kg) 50 Double-Unders 60 S.D.H.P. 55/35 50 Double-Unders 40 Kettlebell Swings* (24/16 kg) 30 Box Jump-Overs (24”/20”) 20 Deadlifts (315/215 lbs)
Strength/Skill – Thruster. Find your 3RM in 5 attempts. A.M.R.A.P. 25 Minutes 10 Dumbbell Ground to Overhead – 35′s/55′s 15 Box Jumps – 24/30 20 Wallball – 14/20 at 10 ft *You must get at least 7 Rounds to Rx*
For time: 50 T2B 3 Rope Climbs 3:1 50 Front Squats 135/95 3 Rope Climbs 25 Wall Climb 3 Rope Climbs 25 Deadlifts 185/125 3 Rope Climbs Bring shin protection 35 min Cap
Warm up 2 RDs 10 Slam Ball 10 Walking Lunges 10 Jumping Squats 15 min to complete 3×10 Half Kneeling DB Press (each arm) 3×8 RDL (each leg) 3×10 DB High Pull to press 3×1 min Hollow body hold With a partner 10 RFT 3 Rope Climb 6 Power Clean 185/125 12 Single Arm DB…
Warm up:3 three rounds: 3 pull-ups,7 burpees, row 250 meters, Burgener. W.O.D Seven rounds for time of: 5 Handstand push-ups 185 lb Deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders
Warm up: 2RD at easy pace 10 Walking Lunges 5 Broad Jumps 5 BB Thruster 8 Min EMOM 6 Burpee Box Jumo Over 24″/20″ For reps- 4min AMRAP 10 Power Snatch 75/55 10 Front Rack Lunges (stationary) rest 4 min 4min AMRAP 10 Thruster 95/65 10 T2B rest 4 min 4min AMRAP 3 Power Clean…