3 / 21 / 2020

10 Rounds
3 Hang Power Cleans 95/65
3 Front Squats 95/65
3 Push Press 95/65

Rest 5 Mins

Repeat

3 / 20 / 2020

6 Rounds
Bike Cals 20/16
12 Box Jump Overs 24/20
4 Devil Press 50/35’s

Rest 3 Min Between

3 / 19 / 2020

4 Rounds
25 K Bell Swings 1.5/1
Run 400m

20 Min Cap

3 / 18 / 2020

2 Person Team
40 Min AMRAP

“Baseline”
Row 500m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Alternate Rounds

3 / 17 / 2020

E2MOM 8 min
Power Clean + Hang Power Clean
Ascending

5 Rounds
12 Deadlifts 135/95
9 Power Cleans 135/95
6 Deficit HSPU

18 Min Cap

3 / 16 / 2020

EMOM 6 min
Strict Ring Dip x 6

2 Person Team
20 – :60 Rounds

20 Double Unders
6 Burpee Over Bar
Max Rep Thrusters 75/55

Partners Alternate Minutes
Score is Total Thrusters

3 / 14 / 2020

EMOM 21 min
Min 1 – Legless Rope Climb
Min 2 – 7 Burpee Over Bar
Min 3 – 14 Back Squats 95/65

Squats come from floor.

3 / 13 / 2020

2 Person Team
For Time

Row 1500/1250
50 Synchro K Bell Swings 2/1.5
Row 1000/750
50 Synchro Alternating V-Ups
Row 1500/1250

3 / 12 / 2020

Bike Intervals
:30 Fast (80-90%) x 4
Rest :45 Between

:45 Moderate (70-80%) x 4
Rest 1 min Between

AMRAP 12 min
8 D Bell Hang Power Clean and Jerk 50/35
15 Situps

3 / 11 / 2020

Weightvest Wednesday
“Pent Up”
4 Rounds

10 Strict Pullups
20 Pushups
30 Air Squats
20 Deadlifts 135/95
10 Shoulder To Overhead 135/95

30 Min Cap

Repeat from 9/25/19