“Heavy bells”
4 rounds for time of:
27 double unders
21 KBS (53/35)
15 Goblet squats (53/35)
Archive for the ‘Uncategorized’ Category
“Rock The Boat”
AMRAP 30 min:
500m row
400m run
3 rounds of “Cindy”
*”CINDY”
5 pull- ups
10 push-ups
15 air squats
“Dead Ahead”
4 rounds for time:
21 dead lifts (135/95)
15 box overs (24/20)
9 push jerks (135/95)
“Ball Hogs”
AMRAP 15:
3 wall balls (20/14)
3 KBS (53/35)
3 cal row
*next round 6’s, then 9’s….
Squat Clean
Build to a heavy single
“Four Wheeler”
2 rounds for time:
600m run
12 squat cleans 115/80
“Lead Foot”
AMRAP 4
27/20 cal row
27 burpees
27 CTB pull-ups
REST 4
AMRAP 4
21/15 cal row
21 burpees
21 toes to bar
REST 4
AMRAP 4
15/10 cal row
15 burpees
15 pull-ups
Weight Lifting
Build to a heavy single power snatch
“Isabel”
For Time:
30 snatches (135/95)
BATTLE OF THE CLASSES!!
Skill
wall squats
“Double or Nothing”
3 rounds:
75 double unders
50 air squats
15 power cleans (135/95)
“Freedom Sauce”
AMRAP 3 min:
21 OHS (95/65)
21 erg burpees
Max cal row
REST 3 minutes
AMRAP 3 min:
18 OHS (115/80)
18 erg burpees
Max cal row
REST 3 minutes
AMRAP 3 min:
15 OHS (135/95)
15 erg burpees
Max cal row
REST 3 minutes
AMRAP 3 min:
12 OHS (155/105)
12 erg burpees
Max cal row
