A.F.A.P. w/a partner
80 box jumps (24/20″)
100 wall balls (20/14#)
120 med ball sit-ups
140 D.U.’s
600m row (each partner does a 200m row each and a 100m row each, alternating)
Complete al of the reps of one movement before moving on. Can be split up however you want, but only one partner can be working at a time.
Come get your BINGO card!!! Deadlifts 5 sets 3@ 72.5% 4 RFT 20/15 AAB 50′ DB OH Walking Lunges Rt Arm 60/45 20 Pull Ups 50′ DB OH Walking Lunges Left Arm
Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20/14 pound ball 15 Kettlebell swings, 1.5/1.0 pood Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
Strength – Weighted Pull-ups – 3-3-3-3-3 W.O.D. – 12 min A.M.R.A.P: 4 – Wall Climbs 8 – Goblet Squats 45/25 12 Anchored Sit-ups
WE ARE RUNNING. BRING APPROPRIATE ATTIRE Strength/Skill – Front Squat 5 rounds for time 6 CTB pull ups 5 Front Squat @225/155 185/125 135/95 200 meter run
Strength – “Powa” Cleans 5-5-5-5-5 W.O.D. – 20 min. A.M.R.A.P 15 Box Jumps 24/20 10 S.D.H.P. 95/65 75/55 5 H.S.P.U.’s