5 x on the 7 Minute
500/400 Meter Row
30 Wall Balls
20 DB Snatch
10 Pull Up
MCx: 20/14, 50/35
MAx: 400/375m, 14/20, 35/20, 5 strict (band)
MVx: 375/200m, 20 wb 10/6, 15 db sn 25/15, 15 ring rows
GOALS + GUIDANCE: On the five minute, try to complete the chipper in five […]
4 Rounds
50′ DB Walking Lunge
15 Hollow Rocks
100′ […]
4 […]
5 Rounds
400 Meter Run
10 Jerks
MCx: 185/125
MAx: 155/105
MVx; 300m, 115/75
GOALS + GUIDANCE: Run the 400 meters in about 2:00, using the last 25-50 meters to slow down and prepare for the jerks. The jerks should feel heavy! Do them in a set of 6 then 4 to start, […]
AMRAP 18
36 Double Unders
6 Deadlifts
9 Toes to Bar
MCx: 185/135, 225/155, 275/185
MAx: 12 attempts, knee or pike up, 155/105, 185/135, 225/155
MVx: 50 singles, v-ups, 115/75, 135/95, 115/105
GOALS + GUIDANCE: Every four rounds INCREASE WEIGHT for the deadlifts! The first four rounds will be unbroken. For the […]