Tuesday December 22, 2020

Who Will You Believe (Time)

For Time:
400 Meter Run
30 Toes to Bar
15 Power Snatch (115/80)
400 Meter Run
24 Toes to Bar
12 Power Snatch
400 Meter Run
18 Toes to Bar
9 Power Snatch

Monday December 21, 2020

Tippy Toes (Time

For Time:
500 Meter Row
6 Rounds
10 Handstand Push-ups
10 Pistols
500 Meter Row

Saturday December 19, 2020

Gross (Time)

For Time
20 Synchro Burpees
50 Hang power Cleans can't put the bar down
20 Synchro Burpees
100 Overhead Walking Lunges with Plate (45/25)
20 Synchro Burpees
150 Med ball Sit-ups (20/14)
20 Synchro Burpees
200 Air Squats
20 Synchro Burpees

Friday December 18, 2020

Metcon (Time)3 Rounds for Time:
100 Double Unders
15 Power Cleans (135/95)
25 Push-ups

Wednesday December 16, 2020

Heavy Helen on a Bike (Time)

3 Rounds for Time:
.7 Miles on Assault Bike
21 Kettlebell Swings (55/35)
12 Ring Dips

Tuesday December 15, 2020

Squeaky Clean (Time)

5 Rounds for Time:
9 Burpee Box Jumps (24/20)
7 Muscle-ups
5 Squat Snatch (155/105)

Monday December 14, 2020

Metcon (AMRAP - Reps)

5-2 Minute Rounds for Reps
10 Thrusters (95/65)
200 Meter Row
Max Rep Thruster in remaining time
Rest 2 Minutes between Rounds

Friday December 11, 2020

Metcon (Time)

5 Rounds for Time:
5 Muscle-ups
15 Sumo Deadlift High Pulls (95/65)
15/12 Assault Bike Calories