28 Sep 2016

For Time

Row 500m

15 Overhead Squat (#95/45)

20 Hand Release Push-Up

Row 500m

15 Front Squat (#135/85)

20 Hand Release Push-Up

Row 500m

15 Back Squat (#175/125)

20 Hand Release Push-Up

Row 500m

Do not use a sqat rack. Clean/snatch weight from floor.


27 Sep 2016

For time

Run 200m

10 squat snatch (#95/45)

Run 400m

10 squat clean (#135/85)

Run 800m

10 Squat Clean (#135/85)

Run 400m

10 Squat Snatch (#95/45)

Run 200m


26 Sep 2016

“TK”

AMRAP 20 min

8 Strict Pull-ups

8 Box jumps, 36″ box

12 Kettlebell swings, 2 pood

U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.


23 Sep 2016

For time

10 Back Squat (185/115)

10 Double Unders

9 Back Squat

20 Double Unders

8 Back Squat

30 Double Unders

7 Back Squat

40 Double Unders

6 Back Squat

50 Double Unders

5 Back Squat

60 Double Unders

4 Back Squat

70 Double Unders

3 Back Squat

80 Double Unders

2 Back Squat

90 Double Unders

1 Back Squat

100 Double Unders

Use of a squat rack is OK


22 Sep 2016

10 Rounds for Time

5 Deadlift (315/255)

10 Pull ups

30 foot handwalk

Handwalks can be broken, take 1 step back each time you come down Substitute Handwalk with 30 shoulder taps



21 Sep 2016

AMRAP 20 min

10 Wallball (20/14)

15 GHD Sit-Up

20 Boxjump (24/20)


20 Sep 2016

“Eva”

5 Rounds for Time

Run 800 meters

2 pood KB swing, 30 reps

30 pullups


19 Sep 2016

20 Min to establish 1RM Overhead Squat

Then

“2014 Masters Qualifier Event 3”

3 Rounds for Time

50-calorie row

15 handstand push-ups

50 double-unders


16 Sep 2016

2 rounds for time

30 inch box jump 20 reps

5 muscle up

24 inch box jump 30 reps

5 muscle up

20 inch box jump 40 reps

5 muscle up


15 Sep 2016

Beginning with the first 300m row, move to the next exercise every 2 min.

0:00 300m row

2:00 max rep power snatch (95/65)

4:00 300m row

6:00 max rep thruster

8:00 300m row

10:00 max rep power clean

12:00 300m row

14:00 max rep shoulder to overhead

16:00 300m row

18:00 max rep front squat

20:00 finished