Gentle reminder:
-Clothing Order due March 11th
30 Min AMRAP
15 HRPU
15 DB Row
20 ABMAT Sit-Ups
5 Front Squats (from floor)
add weight as desired
Power and Holds
Every 2 min, 3 rounds
8 Slam Balls + 30s Hang
8 Box Jumps + 45s Wall Sit
8 SB Push Press Toss* + 60s Plank
*More like WB’s without Full Squat
Gentle reminder:
-Clothing Order due March 11th
3RFT, 12 min cap
30-20-10
Strict Pull Ups
Wall Balls
DL, 5×5 *singles
Every 2 min
add weight as desired
Gentle reminder:
-Clothing Order due March 11th
20 Min AMRAP
50 Jump Ropes
5 Hang Cleans
7 Burpees (+7 every rd)
3-5 Back Squats + 6 Arnold Presses
Every 2 min, 7 rds
5RFT, 16min cap
9/5 Cal Bike Legs Only or 12/9 Rower
10 DB Thrusters (2)
30 Min Chipper, For Time
40 KBS
8 Walking Lunges (there back 8 times)
40 Kip Swings
8 Farmers Walk
40 Dips or Push Ups (Rings optional)
8 Bear Crawls (FWD – Rev)
40 G2O
Boxes
6RFT
10 Floor Press
8 Goblet Squat KB
6 Hang Snatches
*30sec hollow hold after each rd
2 min rest
For Time
30 Floor Presses
42 Goblet Squats
30 Hang Snatches
*2 min accumulated hollow hold
Tabata – 2 times in a row, 4 times through
BJO or Step Overs
Jump Ropes
Torpedo Hang Squat Clean or Front Squat
ABMAT Sit Ups
Burpees