9 / 30 / 2017
4 Rounds
Min 1: Row for Cal
Min 2: SDHP (75,55)
Min 3: Bar Hops
Min 4: T2B
Min 5: Hang Power Snatch (75,55)
Min 6: Rest
score is total reps
4 Rounds
Min 1: Row for Cal
Min 2: SDHP (75,55)
Min 3: Bar Hops
Min 4: T2B
Min 5: Hang Power Snatch (75,55)
Min 6: Rest
score is total reps
“Loredo”
6 Rounds
24 Air Squats
24 Pushups
24 Walking Lunges
400m Run
7 Min Emom
Strict Press x 3 @75%
8 Behind the Neck PVC Press after each set
12 Min Amrap
10 Push Press (95/65)
8 Burpees
6 Power Cleans (95/65)
Front Squat
6 Sets x Max Effort
Rest 2 Mins
12 Min Clock
Run 1 Mile
Max Rep Hang Squat Clean (115/85)
10 Min EMOM
Deadlift x 3 @ 82.5%
Cherry Picker x 6 after each set
“Randy”
For Time
75 Power Snatch (75/55)
8 min EMOM
Bent Over Row x 6
5 Min Clock
Max Rep Burpee Box Jump Over 24/20
Rest 1 Min
3 Min Clock
Max Rep Push-ups
Rest 1 Min
3 Min Clock
Max Rep Sit-ups
Rest 1 Min
5 Min Clock
Max Rep Row Cals
6 min EMOM
Clean & Jerk x 2
@70%
4 Rounds
100 Single Unders
25 Air Squats
20 Hang Power Cleans (95,65)
2 Person Team
“Ramped Up Heavy Hell-en”
For Time
Run 1200m (Together)
63 K Bell Swings (2/1.5)
36 Pullups
Run 800m (Together)
42 K Bell Swings (2/1.5)
24 C2Bs
Run 400m (Together)
21 K Bell Swings (2/1.5)
12 Bar Muscle Ups
40 Min Cap
Runs are together, reps are split however
8 Min Emom
Strict Press x 2 @ 80%
8 Behind the Neck PVC Press after each set (press width grip)
4 Rounds
12 Thrusters (95/65)
8 Burpee Over Bar
4 HSPU
10 Min Emom
Deadlift x 3 @ 80%
cherry picker x 6 after each set
7 Min Clock
1 Snatch (135/95)
2 Ring Dips
2 Snatch (135/95)
4 Ring Dips
3 Snatch
6 Dips
4…
8…
5…
10…
294 West Broad Street
Cookeville, TN 38501