September 19, 2020

Saturday "pick your own PARTNER"

Complete 5 rounds for time of:

300 Meter Run

20 Burpee Box Jump Overs (24/20)

20 SDLHP (rx-95/65)(m-75/55)

20 Wall Balls 10' (20/14)(m-10'/9') (same target)

*CHOICE:  A) leave anytime on the run / split exercises evenly

                  B) run together / do as many reps as you want

 

 

 

 

 

September 18, 2020

Complete 3 rounds for time of:

15 Deadlifts (rx-315/205)(m-250/165)

15 Handstand Push Ups (sub- 25 shoulder presses)

25/22 Calorie Assault Bike

 

*reminder:  Saturday is pick your own partner again

 

 

 

 

 

September 17, 2020

Complete 3 rounds for time of:

21 Thrusters (rx-115/85)(m-95/65)

21 Chest to bar Pull Ups (m=reg. PU)

21 Calorie Assault Bike

 

 

 

 

September 16, 2020

Complete for time: no rack / to the ball

5 Front Squats (rx-155/105)(m-125/80)

350 Meter Row

10 Front Squats

700 Meter Row

15 Front Squats

1050 Meter Row

20 Front Squats

1400 Meter Row

 

 

 

 

 

 

 

 

 

 

 

 

 

September 15, 2020

Francisco "BULL" Rodriguez

9 Thrusters (rx-155/105)(125/80)

14 KB Swings (rx-70/45)(55/35)

75 SL Sit Ups

.5 Run

21 Pull Ups

15 Power Cleans (155/105)(125/80)

39 Calorie Row