Happy Bday Britt “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five... READ MORE
“Frank the Tank” 5 min clock… 50 wall ball shots time remaining amrap 12 deadlifts 185/135 12 bar facing burpees rest 5 min 5 min clock… 35 wall ball shots time remaining amrap 9 deadlifts 225/155 9 bar facing burpees rest 5 min 5 min clock… 20 wall... READ MORE
Complete for time: 21 Power Snatches (115/80#) 21 Pull-ups* 15 Overhead Squats (115/80#) 15 C2B Pull-ups* 9 Squat Snatches (115/80#) 9 Ring or Bar Muscle-ups* *use supine ring rows as a scale READ MORE
5 x 5 thruster (move up in weight, no rack, lots of rest between each set) rest then teams of 2 relay style (you do a round then I do a round) for time: 40-35-30-25-20 rep rounds kettle swings 40 double under READ MORE
AMRAP in 5 min: 800 m run Buy-in 9 power snatches (95/65) 25 Double Unders Rest 5:00 AMRAP in 5 min: 400m run Buy-in 6 power snatches (115/85) 25 DU Rest 5:00 AMRAP in 5 min: 150 m run Buy-in 3 power snatches (135/95) 25 DU READ MORE