Tuesday, July 23, 2019

Uncategorized

4 Rounds for Time

20 minute cap

(Comp)

200m Run

8 Bar Muscle Ups

200m Run

16 DB Hang Clean and Jerks (8 per side)(35/50)

(Fitness)

200m Run

8 Strict Pull ups

200m Run

16 DB Hang Clean and Jerks (8 per side)(20/35)

(Bootcamp)

200m Run

8 Burpees

16 DB Hang Clean and Jerks (8 per side) (@ managable weight)

Monday, July 22, 2019

Uncategorized

For Time

12 minute cap

(Comp)

20 Cal Row

30 Russian KB Swings (1.5/2p)

40 KB Shoulder to Overhead (Switch every 10 reps) (1.5/2p)

50 Box Step Ups (20/24)

(Fitness)

20 Cal Row

30 Russian KB Swings (1/1.5p)

40 KB Shoulder to Overhead (Switch every 10 reps) (1/1.5)

50 Box Step Ups (20/24)

**EMOM Death By Burpee**

Min 1 – 1 Burpee

Min 2 – 2 Burpees

Min 3 – 3 Burpees

Score is time to complete WOD or whatever remaining reps you have left if burpees win

(Bootcamp)

15 Cal Row

20 Russian Swings

25 KB Shoulder To Overhead

30 Box Step Ups