Thursday, March 30, 2017

Uncategorized


For Time

(Comp)
3 Rounds
10 Toes to Bar
5 Left Arm DB Thrusters 35/50
5 Right Arm DB Thrusters
5 Ring Dips

Rest exactly 2 minutes

Then 3 Rounds
10 Burpees
5 Clapping Pushups
1 Legless Rope Climb

(Fitness)
3 Rounds
10 Toes to Bar
5 Left Arm DB Thrusters 35/50
5 Right Arm DB Thrusters
5 Ring Dips

Rest exactly 2 minutes

Then 3 Rounds
10 Burpees
5 Hand Release Pushups
2 Rope Climbs

(Bootcamp)
3 Rounds
10 Leg Raises
5 Pullups
5 Box Dips

Rest exactly 2 minutes

Then 3 Rounds
10 Burpees
5 Hand Release Pushups
10 Ring Rows

Wednesday, March 29, 2017

Uncategorized


Teams of 2 For Time
20 min cap

Divide work evenly with one athlete working at a time.
Run together.

(Comp)
1000m Row
80 Squats
60 Candlesticks to alternating pistol
40 Alternating KB Snatches 1.5/2p
20 Ring Muscle-ups
200m Run

(Fitness)
1000m Row
80 Squats
60 Candlesticks to squat
40 Alternating DB Snatches 35/50
60 Chest-To-Bar Pullups
200m Run

(Bootcamp)
1000m Row
80 Squats
60 Situps
40 Alternating DB Snatches @ manageable weight
60 Pullups
200m Run