Dec 192014
 

A. 10 MIN to Est. 1RM Front Squat

B. 15 MIN AMRAP:
Buy-In = 100m Sled Pull FWD + 100m Sled Pull REV (135/90)
Then, AMRAP w/ Remaining Time:
10 G2OH – 115/75 [10 pts]
20 DU (3:1 Singles) [20 pts]
1 Rope Climb (10:1 Pull-Up Conversion) [10 pts]

IMG_5229

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Dec 182014
 

For Time:
100m Run
12 KB Swings – 70/44
200m Run
12 KB Swings – 70/44
300m Run
12 KB Swings – 70/44
400m Run
12 KB Swings – 70/44
300m Run
12 KB Swings – 70/44
200m Run
12 KB Swings – 70/44
100m Run

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Dec 172014
 

4×4 MIN Rounds:
15 Pull-Ups
10 Burpees
Row Max Calories [Damper = 3]

Rest 4 MIN Between Rounds

Score is the total Calories rowed across all 4 Rounds.

IMG_5212

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Dec 162014
 

A. 12 MIN EMOM:
Even = 5 HSPU
Odd = 10 Box Jumps – 24/20

B. 5 Rounds for Time:
15 Thrusters – 75/55
30 DU (3:1 Singles)

IMG_5213

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Dec 152014
 

A. 4 Rounds of:
30sec FLR Hold
30sec Side Plank [L]
30sec Side Plank [R]
30sec REST

B. 5×5 Deadlift [TNG - Score is the lowest load used across the 5 sets]

C. 30-20-10 Rep Rounds for Time of:
Hang Power Clean – 115/75
K2E

1504540_10205587381109517_6311051523953181267_n

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Dec 142014
 

30 MIN AMRAP:
12 Push Press – 95/65 [12 pts]
8 Bar-Over Burpees [8 pts]
20 Sit-Ups [20 pts]
300m Run [10 pts]

IMG_5202

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