14.3 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds (95...Read More
The open ascends on us like an ominous storm. We have already felt the first few drops with 14.1 Some of us managed to find early shelter while others were caught in the rain. These storms tend to have a different affect on each of us. Some people retreat to the safety...Read More
Training of the Day Hang clean: 6 sets of 5 @ 70% in 5 minutes or less then AMRAP in 12 of 1 muscle up, 10 box jumps, 100 double unders Beginner Class Snatch / AMRAP 7 minutes of 7 snatches, 7 wall ball, 7 V-ups Post your scores to the Whiteboard.Read More
Training of the Day Jerk: 2OTM(1push/1split) @ 80% x8min then 100 Hand release push ups, 50 KB clean and jerk, 1k run Post your scores to the Whiteboard.Read More
So swoll of the Day Front sqaut: 2-2-2-2 @ 90% then 3 Rounds of 1 minute each for max reps Jumping weighted squats (35/45), pull ups, burpees beginner class Squat (Back, front, overhead) Dead lift / 3 rounds of 30 air squat, 20 kettlebell swing, 10 double under attempts Post your scores to the Whiteboard.Read More
Beginner class Press/ Push press/ Jerk as a skill 4 rounds for time of 8 shoulder to overhead, 10 burpees, 150m run Post your scores to the Whiteboard.Read More
