Monday 8/7/17 – Sunday 8/13/17

BATTLE OF THE SEXES! AUGUST 19TH!

SIGN UP TODAY!

 

Monday 8/7/17

10min EMOM

3 Dead Lifts

*Score is heaviest triple

then,

4 Rounds for time:

25 Sit Ups

3 Rope Climbs

400m Run

Rx+ = Legless & GHD Sit ups

 

*Extra Credit*

30 MUs for time

– To be performed after class –

 

Tuesday 8/8/17

Hang Power Snatch 7 x 2

then,

5 Rounds for reps:

200m Plate Run 25/15lbs

25 DUs

Max Unbroken set of Push Presses @ 115/75lbs

 

Wednesday 8/9/17

5 x 3 Back Squat w/1sec pause in the bottom

then,

“Barbara” Lite

5 Rounds for time:

10 Pull ups

20 Push ups

30 Sit ups

40 Air Squats

-Rest 3min-

 

Thursday 8/10/17

For time:

1000m Row

Accumulate 3min in HS hold

800m Run

Accumulate 3min in Ring Support Hold (the top of a dip)

 

Friday 8/11/17

Hang Power Clean 7 x 2

then,

3 rounds for time of:

12 Toes-to-Bar

9 Burpee box jumps 24/20

6 Bar MU’s

 

Saturday 8/12/17

Teams of 3

For time:

Buy-In, Power Snatch РMen: 5000lbs  Women: 3500lbs

then,

4 Rounds of

50 Plate Lunges 45/25lbs

60 Russian KBS 70/53

70 Plate Squats 45/25lbs

then,

Cash-Out, 600m Suitcase Carry 70/53

*Note*

Teams must accumulate total weight in pounds prior to starting the 4 Rounds of work.

Also, plates must remain at or above the chest for lunges and squats.

 

Sunday 8/13/17

30min AMRAP
30/20 Cals on Rower
20 Power Cleans 115/75lbs
10 Strict Pull ups
600m Run
10 Parallette pass throughs