Monthly Archives: December 2017

15 Minute AMRAP of: 5 Chest to Bar Pull-Ups 10 Deadlifts 115/80 15 Box Jumps 24/20

For time: 24-21-18-15-12-9-6-3 Bar Facing Burpees Snatches 75/55

12 Minute AMRAP of: 2 Rounds of: 8 Shoulder Press 100/70 (no rack) 100m Run 16 Push Ups Then, 2 rounds of: 8 Shoulder Press 100/70 (no rack) 100m Run 8 Bar Muscle-Ups Etc., alternating between Push ups and bar muscle-ups every 2 rounds.

3 Rounds for time: 30 Pistols 15 Overhead Squat 155/110

5 Rounds for time: 75 Double Unders 15 Thrusters 95/65 20 minute cap.

For time: 21 Handstand Push-Ups 9 Toes to Bar 15 Strict Handstand Push-Ups 15 Toes to Bar 9 Deficit Handstand Push-Ups 4/2″ 21 Toes to Bar

For time: 50 Cal. Ass bike 100 Cal Row 200 Double Unders

8 Minute AMRAP of: 5 Double Unders 3 Burpees 10 Double Unders 6 Burpees 15 Double Unders 9 Burpees… Keep increasing doubles by 5 reps and burpees by 3, until 8 minutes expires. Your score is reps completed.