Friday 8-11-17
“Heartbreak Kid” Fit 3 RFT 10 Front Squats (115/80#) 20 Pull Ups 50 Single Unders Comp 3 RFT 10 Front Squats (165/115#) 20 Chest to Bar Pull-ups 50 Double Unders
Thursday 8-10-17
“Bell-Shocked” For Time 27 Kettlebell Swings (70/53#) Run 800m 21 Kettlebell Swings (70/53#) Run 600m 15 Kettlebell Swings (70/53#) Run 400m 9 Kettlebell Swings (70/53#) Run 200m
Wednesday 8-9-17
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone
Tuesday 8-8-17
“Paddle Boat” 3 Rounds Assault Bike 1 mile Row 500m Each round is for time. Transition quickly from bike to rower for best time. Rest 3-4 min between rounds. Total bike/row time (minus the rest)…
Monday 8-7-17
“Nasty Girls” 3 RFT 50 Air Squats 7 Ring Muscle Ups* 10 Hang Power Cleans (135/95#) *Sub for MU will be 7 Burpee Pull Ups or 7 Burpees/7 Ring Rows.
Friday 8-4-17
“Alverstone” AMRAP 7 1 Power Clean, 30 Double-Unders 2 Power Cleans, 30 Double-Unders 3 Power Cleans, 30 Double-Unders 4 Power Cleans, 30 Double-Unders 5 Power Cleans, 30 Double-Unders Rx – 165/110 Continue adding 1 rep…