Month: January 2016

It’s My Birthday And I Can Burpee If I Want To

   Happy Birthday Kirstie! 20 Pullups 20 Wallballs (20/14) 20 Hang Power Snatch (75/55) 40 Burpees 20 Hang Power Snatch 20 Wallballs 20 Pullups *GPP: Perform 40 Double Unders after each movement. Time cap TBD.

RUN-BFB-HPC

   MOVEMENT PREP #1 3 rounds 400M Run 15 Bar Facing Burpees 15 Hang Power Cleans (135/95) *15min time cap Cashout: 100M Farmers Walk (heavy) 5 Turkish Gettups per arm (light) rest as needed X2 *15min time limit

THRUSTER-C2B

   MOVEMENT PREP #3 BUY IN: 14min EMOM Odd: 7 Heavy Deadlifts Even: 7 HSPU THEN… 7 Rounds 7 Thrusters (95/65) 7 C2B Pullups *10 min time cap

ROW-DU-AD

   MOVEMENT PREP #1 BUY IN: Build to a tough TnG Power Clean double in 5min THEN… Perform in any order and rest 1min between movements. Score the total row cals, DU reps, and AD cals seperately. :40s Row for cals :20s rest X5 :30s of Double Unders for reps :30s rest X5 :20s Airdyne …
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DU-RPU-PS

   MOVEMENT PREP #2 Front Squat@30X2; 3 reps; rest 1-2min X5 THEN… 75 Double Unders 50 Ring Pushups 25 Power Snatch (95/65) 50 Ring Pushups 75 Double Unders


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