December 18, 2018

Complete 5 rounds for time of:

500 Meter Row

15 Thrusters (75/55)

10 Burpees

December 17, 2018

Complete 5 rounds for time of:

10 Overhead Squats (135/95)

500 Meter Row

December 15, 2018

Complete this 13:00 AMRAP of:

5 Burpee Pull Ups

6 Pull Ups

7 Clean & Jerks (135/95)

 

Take a 3:00 REST

 

Complete 3 rounds for time of:

5 power Cleans (135/95)

10 Deadlifts (135/95)

15 Calorie Assault Bike

 

December 14, 2018

"FILTHY 50"

50 Box Jumps (24/20)

50 KB Swings (35/25)

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Presses (45/35)

50 Back Extensions or Goodmornings (45/35)

50 Wall Balls (20/14) 10'

50 BURPEES

50 Double Unders

December 13, 2018

"JACKIE" Plus a little bike ride

For time:

1000 Meter Row

50M/40L  Calorie Assault Bike

50 Thrusters (45/35)

30 Pull Ups