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

3 / 10 / 2020

E2MOM 10 min
Incline Bench Press x 8

10 Rounds
5 T2B
10 Box Jump Overs 20/16
20 Double Unders

15 Min Cap

3 / 9 / 2020

2 Person Team
For Time

Row 25/20 Cals or Bike 18/14
10 GTO 155/105
Row 25/20 Cals or Bike 18/14
15 GTO 135/95
Row 25/20 Cals or Bike 18/14
20 GTO 95/65

Each Partner will complete all the reps of all of the movements.
1 Person working at a time.

25 Min Cap