must complete 5 burpees before ANY attempt
for time(14 min cap)
50 dubs
50 empty barbell curls
50 dubs
50 push ups
50 dubs
50 empty barbell strict press
50 dubs
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
For time
10 toes 2 bar
1 power clean+10 jerks 185/125
10 burpees
2 power clean + 9 jerks
10 toes 2 bar
3 power clean+8 jerks
10 burpees
4 power clean+7 jerks
10 toes 2 bar
5 power cleans+6 jerks
10 burpees
6 power clean+ 5 jerks
10 toes 2 bar
7 power cleans+4 jerks
10 burpees
8 power cleans +3 jerks
10 toes 2 bar
9 power cleans + 2 jerks
10burpees
10 power cleans+ 1 jerk
10 toes 2 bar
compare to 12/01/2017
3 rds
15 push ups (2211 tempo)
10 kb crossbody step ups 20/16 each side/leg
10 each side weighted deadbug
down and back bear hug walk
30 minutes
9 min amrap
5 hang cleans 205/135
10 pull ups(c2b)
3 rds for reps
1 min bike cals
1 min db hang snatch(alt)
1 min push press 115/80
1 min burpees
1 min rest
for a free t-shirt explain his story in detail?
if that is lower then you did last week continue to move up 10-15lbs
In between squats perform
4 x 3 seated box jumps high as possible
for time ( 13 min cap)
for time
21-15-9
deadlifts 155/105
hang cleans
jerks
200 m run
Every 5 minutes for 15 minutes
Complete 35 burpees + 1 squat clean @
for time(15 min cap)
60-50-40-30
empty barbell curls
kb swings
empty barbell strict press
dubs
21-15-9
Clean, 135# / 95#
Ring Dips
for time(40 min cap)
40/30 cal row
5 squat clean+1 front squats 225/155
400 m run
4 squat clean+2 front squats
40 burpees
3 squat clean+3 front squats
40 db power cleans
2 squat cleans+4 front squats
40 wall balls
1 squat clean+ 5 front squats
retest from 7/07/2017
3 x 1 min wall sit (weighted with kb front rack if possible)
3 x down and back mixed grip kb lunge walk
3 x 25 seated straight leg strict press (use a weight you can go ub)
30 minutes
3 rds for time
20/15 cals bike
15 db squats
10 hang squat cleans 155/105(hang squat snatch)
rest approx 3 mites between rds
