Month: October 2015

Halloween Treat

   tbd… mWahahaha!!! *burpee penalty for no costume

C&J AMRAP

   In teams of 2, with one person working at a time, complete: 10min AMRAP 20 Clean & Jerks (95/65) 20 Clean & Jerks (115/75) 20 Clean & Jerks (135/85) 20 Clean & Jerks (155/95) Max cal row in remaining time

RUN PUSH PULL AMRAP

   MOVEMENT PREP #1 BUY IN: Work on a weakness for 10 minutes THEN… 16min AMRAP 200M run 15 Pullups 10 Burpee Box Jumps (24/20) 200M run 15 Wallballs (20/14) 10 Deadlifts (185/125)

RC-KBS-THRUSTER

   MOVEMENT PREP #3 BUY IN: Deadlift; build to a 2RM THEN… 5 rounds 1 rope climb 15 KBS (70/53) 1 rope climb 15 Thrusters (75/55)

400M REPEATS

   MOVEMENT PREP #4 BUY IN… Power Snatch; 3,2,2,2,1,1,1,1; rest 1-2min THEN… Run 400M rest 90s X3 rest 5min X2


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