March 30, 2018


3 Rounds for time:

800m Run

80 Air squats

8 Muscle-ups

[30 min cap]

Scale Muscle-ups to 2:1 Strict pull-up (band/ring row as needed). Scale volume: 600m, 60 squats, 12 strict pull-ups (band/ring row)

March 29, 2018

A)

For Load:

10-8-6-4-2

Bench Press

[20 min cap]

*Scored for total load across all 5 sets. Only successful sets count towards total.

B)

AMRAP in 7:

3 Strict handstand push-ups

3 D-Ball cleans 150/100#

6 Strict handstand push-ups

6 D-Ball cleans 150/100#

9 Strict handstand push-ups

9 D-Ball cleans 150/100#

Etc…

Scale S.HSPU to 1 ab mat, or strict heavy DB press. No kipping allowed.

March 28, 2018

Teams of 3:

15 Rounds for time:

15/10 cal Row

10m Handstand walk

10 Chest to bar pull-ups

*Alternate complete rounds between team mates. Must tag next team mate before commencing Row.

[35 min cap]

March 27, 2018

EMOM for 30:

1st - 15 Deadlift 62.5/42.5

2nd - 5 Clean and jerk 62.5/42.5 + 3 Bar muscle-up

3rd - Rest

March 26, 2018

A)

3 RM Thruster

*Use racks

[15 min cap]

B)

AMRAP in 10:

10 Kettlebell swings 24/16

10 Push-ups

10 Box jumps 24/20”

March 25, 2018

For time:

100 Double unders

27 Toes to bar

21 Lat bar burpees

15 Power cleans 85/55

100 Double unders

21 Toes to bar

15 Lat bar burpees

9 Power cleans 105/65

100 Double unders

15 Toes to bar

9 Lat bar burpees

3 Power cleans 125/75

[30 min cap]

March 22, 2018

Team of 3:

AMRAP in 30:

Row for distance (m)

*Every time a team member gets off the rower perform 1 round of “Cindy”

**May count metres that tick by after the buzzer

March 21, 2018

5 Rounds, each for reps:

AMRAP in 2:

25 Power snatch 35/25

15 Handstand push-ups

Max effort box jump overs 24/20”

*Rest 3:00 b/t rounds

March 20, 2018

For time:

1000m Row OR 2000m Bike

80 Wall balls 9/6 10’

60 Hang power cleans 62.5/42.5

40 Chest to bar pull-ups

[20 min cap]

March 19, 2018

A)

Bench Press

3x5

3x3

3x1

*Choose weight

[25 min cap]

B)

AMRAP in 5:

3 D-Ball cleans 150/100#

20m D-Ball front carry 150/100#

*10m out, 10m back

**Every 10m is a rep

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