September 14, 2018

For Time:  Complete 30-20-10 of:

 Calorie Assault Bike

 Thrusters (45/35)

 Pull Ups

 

September 13, 2018

BUY IN:  800 Meter Run

Complete 4 rounds of:

25 Calorie Row

25 Burpees

BUY OUT:  800 Meter Run

September 12, 2018

Complete this 20:00 AMRAP:

RX

10 Handstand Push Ups

10 HR Push Ups

10 Squat Cleans (135/95)

10 Ring Dips

OR

Non RX

20 Shoulder Presses 50%

10 HR Push Ups

10 Squat Cleans

20 Assisted Ban Dips or Bench Dips

 

 

September 11, 2018

STRENGTH DAY:

Split Jerk 1-1-1-1-1-1-1 (from rack)

Then complete this 10:00 AMRAP of:

3 Split Jerks (135/95)

6 Deadlifts

9 Calorie Assault Bike

September 10, 2018

Complete 5 rounds for time:

400 Meter Run

21 Kettlebell Swings (55/35)

12 Pull Ups