Teams of 3, for time:
200 Assault Bike Calories
150 Row Calories
100 Box Jumps, 24/20 in
75 Clean & Jerks, 135/95 lbs
15 Rope Climbs
4 Rounds 14/06/18
4 Rounds For Time:
20 DB Snatches 20/15kg
20 Box Jumps
20 Row Calories
3 RFT 23/4/18
3 rounds for time of:
30 Wall Balls
30 Sumo Deadlift High-pulls, 35/25 kg
30 Box Jumps, 24/20 in
30 Push Press, 35/25 kg
30 Row Calories
Rest 2 mins
Scaled
3 rounds for time of:
20 Wall Balls
20 Sumo Deadlift High-pulls, 35/25 kg
20 Box Jumps 20 Push Press, 35/25 kg
20 Row Calories Rest
2 mins
50+
25 min AMRAP
20 Wall Balls
20 KB Sumo Deadlift High-pulls
20 Step Ups
20 Push Press
20 Row/Ski/Bike Calories
Rest 30 secs
3MOM 13/04/18
Every 3 mins for 30 mins:
5 Bench Press
6 Sumo Deadlift High-pulls, 50/35 kg
7 Box Jumps, 30/24 in
A prediction for 18.3? 7/3/18
Strength
Sumo Deadlift 5-5-5-5
Conditioning
Complete as many rounds as possible in 14 mins of:
12 Deadlifts, 100/70 kg
14 Row Calories
16 Box Jumps
21-15-9 01/03/18
Strength
Push Press 5-5-5-5
Conditioning
21-15-9 reps, for time of:
Row Calories
Handstand Push-up
Box Jump, 24/20 in
Accessory
Strict Pull-ups 3x Max Rep
Legs legs legs 12/12/17
Strength
Back Squat 4×5 at 75% 1RM
Conditioning
3 rounds for time of:
30 Wall Balls 10/6 kg
30 Box Jumps 24/20 in
30 AbMat Sit-ups
30 Row Calories
#Monday 20/11/17
Strength
Tempo Back Squat 3-3-3-3-3-3-3
Tempo @ 3 1X1
Conditioning
3 rounds, 1 min per station, of:
Assault Bike Calories
Wall Walk
Box Jump
Knees To Elbow
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
“Morrison” 4th Sept 2017
Skill
Bar Muscle Ups
Strength
Front Squat 5 x 5
Conditioning
50-40-30-20-10 reps for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 24/16kg
