Saturday, 11-12-16

12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders

  1500m Partner Row 1 person rows while the other holds 2 KB in the rack position. Switch when needed. 53/35 5RDS with a partner 1 Min ME KB SWINGS 1 Min ME Sit-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1 minute rest

Strength/Skill – Box Squat 5 x 3 A.M.R.A.P. 20 Minutes 3 Bar Muscle-Ups 6 Hang Power Clean – 115/83 9 D.B. Squat Thrust Jumps

WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. Strength/Skill – Double Unders Learning to create…

Strength/Skill – Hang Power Cleans 3-3-3-3-3 AMRAP 15 minutes 200 Double Unders, then with remaining time: 5 Hang Power Cleans 135/95 10 Pull-ups 15 Squats

Strength/Skil – Shoulder Press 3 RM Partner “Fight Gone Bad!” In Teams of 2: “Team Fight Gone Bad” 3 Rounds for time of: 40 Wall Balls, 20/14 40 SDHPs, 75/55 40 Box Jumps, 20/18 40 Push Press, 75/55 40 Calorie Row