Monday the 11th

 

I. Outlaw warm-up (2 rds)

5 jump shrug
5 high pulls
5 muscle snatches
5 drop snatch to power position
5 over head squats
5 sotts press
5 duck walks
5 tall snatches

II.
Power snatch 
5-5-5-5-5 @ 75%

III.

“Wood”

5 Rounds For Time:

400 Meter Run
10 Burpee Box Jumps
10 SDHP (95# / 65#)
10 Thrusters (95# / 65#)
Rest 1 minute between rounds.

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Friday the 8th

 

 

 

I.
3 rds (NFT)
10 push-ups
15 sit-ups
20 air squats

II.
Bear Complex
EOMOM (12)
1 rep

III.
AMRAP (15)
30 box jumps 24/20″
20 push presses 115/85#
30 pull-ups

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Thursday the 7th

 

I.
3 rds (NFT)

10 walking lunges
20 meter bear crawl
20 meter broad jumps

II.
Hang power cleans
EMOM (12)
2 @ 85%

III.
Karen
150 wall balls 20/14#

II.
3 rds (NFT)
8 strict pull-ups

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I.
3 rds (NFT)

5 inch worms
10 dive bomber push-ups
10 ovhd walking lunges 45/25#

II.
EOMOM (12)
3 bench press
3 dead lift
(AHAP)

III.
For time
50 CTB pull-ups
50 thrusters 75/55#
50 cal bike

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Tuesday the 5th

 

 

I.
3 rds (NFT)

10 scorpions
100 m row (slow)
10 jumping squats

II.
Back Squat
3-3-3-3-3 @85%

III.
For time
500 m row (write down your time!)

II.
“INDY”
Complete 5 rds in 12 minutes or the boulder* crushes you.
5 burpees
10 box jumps
15 kettle bell swings 53/35#
20 sit-ups

*boulder= 30 wall balls 20/14#

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