Monthly Archives: July 2017

For time: 25 Deadlifts 185/135 50 Double Unders 25 Ring Dips 25 Squat Cleans 135/95 100 Double Unders 25 GHD Sit-Ups 15 minute cap.

18 Minute EMOM of: Min. 1: 150m Row Min. 2: 30 Sit-Ups Min. 3: 15 Clean & Jerks 115/85

For time: 4 Box Jump 30/24 4 Deadlift 185/125 4 Box Jump 30/24 8 Deadlift 185/125 4 Box Jump 30/24 12 Deadlift 185/125 4 Box Jump 30/24 16 Deadlift 185/125

For time: 7 Rounds of 4 Power Cleans 205/155 17 Push-Ups then immediately after the 7 rounds do, 76 Wallballs 20/14 @ 10/9′ 241 Double Unders (guess what the 241 is for?)

10 Min AMRAP of: 12 Russian KB Swings 53/35 9 American KB Swings 53/35 6 KB Snatches (3 left, 3 right) 53/35

20 Min EMOM of: 100m Sprint

For time: 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Box Jumps 24/20 Pull-Ups 16 Minute time cap.

10min. to establish: Max hold for Plank: from hands Wall sits: butt down knee at 90* For Time: 300 ft. Burpee Broad Jumps 200ft. Bear Crawls 100ft. Spiderman-pushups 20 GHD Sit-ups 100ft. Spiderman-pushups 200ft. Bear Crawls 300ft. Burpee Broad Jumps 20 minute cap.

10 min. EMOM of: 6 Double Kettlebell Thrusters 53/35 100m Run