"Down and Out" 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs. Mid-Line 20 Minute Assault Bike On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups
Front Pause Squat Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom. "Nine Yards" AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Bike 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie Bike ….…
Power Clean Build to Heavy Touch and Go 5-Rep Guard Rail - Part One AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (115/80) Rest 3 Minutes Guard Rail - Part Two AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (135/95) Rest 3 Minutes Guard Rail - Part Three…
Snatch Complex In 10 minutes Build to Heavy Set of: Snatch Pull + Hang Squat Snatch + Squat Snatch Back Squat 3 Sets of 9 (76%-80%-84% of 1RM Back Squat) "Dirty Thirty" For Time: (25 Minute Time Cap) 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings…
Good Luck to everyone running in the 24 hour race this weekend. Here's what we'll do Saturday at the gym: "Stop Drop & Roll" Teams of 3 For Time (30 Minute Cap): 1200 Meter Wreck Bag Run (70/50) 140/100 Calorie Assault Bike 100 Hang Power Cleans (115/80) 80 Thrusters (115/80)…