Monthly Archives: January 2018

21-15-9-15-21 for time of: Wallballs 20/14 @ 10/9’ 200m Run

15 Rounds for time of: 3 Strict Pull-Ups 5 Clean and Jerks* 7 Burpees *3 Rds at each weight, 135/95/65 155/110/75 185/130/90 205/140/100 225/155/110 35 minute time cap.

For time: 100 DB Squat Snatches 50/35 Every 3 Minutes, 10 DB Goblet Squats Note: for the goblet squats you will use your DB. You will only have one DB pick your weight wisely.

For time 21-15-9 of: Row or Bike Cal. Burpee over Parallette

8 Rounds for time of: 200m Run 30 Mountain Climbers

16 Minute AMRAP of: 5 Muscle-Ups 10 Single Arm DB Overhead Walking Lunges 50/35 15 Double Unders Note: If you cannot do muscle ups, you will scale them with ring dips. Switch arms each round on DB overhead walking lunges.

4 Rounds for time of: 30 Sit-Ups 15 Front Squat 115/80 (no rack)

“Cindy” 20 Minute AMRAP of: 5 Pull-Ups 10 Push-Ups 15 Squats

1-2-3-4-5-6-7-8-9-10-11 Ascending Ladder For Time of: Push Jerk 135/95 Zercher Squats 135/95

5 Rounds for time of: 15 Hang Power Cleans 145/100 50 Double Unders