Friday
Dec022016

Friday

21-15-9-3

Power Snatch 85/55

DUs

12-9-6-3

OHS

Hollow Rock

 

 

Thursday
Dec012016

Thursday

Push Press

10-6-4-4-2-2

 

3 RFT

10 Box Overs

15 HPC 95/65

20 KB SDHP 1.5/1

 

Wednesday
Nov302016

Wednesday

500m Row

50 Flutter Kicks

50 KBS 1.5/1

50 Wallballs

50 Back Ext

50 Ball Slams

 

 

 

 

Tuesday
Nov292016

Tuesday

Weighted Pull Up

5-4-3-2-1

 

AMRAP 20

50 DUs

100ft Walking Lunge

100ft Bear Crawl

Monday
Nov282016

Monday

EMOM 30

5 min each

3 Press

2 Push Press

1 Jerk

1 Clean

2 Power Clean

3 DL

Bar From The Deck