“Shrink Wrap”
10-9-8-7-6-5-4-3-2-1:
Power Snatches (75/55)
Burpees
Archive for the ‘Uncategorized’ Category
“Litter Box”
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)
“Up and Under”
AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
…
[Climb By 3 Reps Each Round]
Cash Out: 1 Mile Run
“Do Less”
For Time:
3,000 Meter Assault Bike
2,000 Meter Row
100 Double Unders
50 Toes to Bar
“Speed Demon”
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)
“Dead Meat”
For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Wreck Bag Run (50/35)
30 Chest to Bar Pull-ups
400 Meter Wreck Bag Run (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run
“Dead Meat”
For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)
“Never Forget”
For Time:
Buy-In: 2001 Meter Row
Directly Into…
4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups
“Double Agent”
3 Rounds For Time
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (24″/20″)
