SKILL 10 min EMOM, alternating: A) 30 Double unders (or attempts) B) 10 Kb swings METCON “DT” 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009...Read More
METCON 3 min AMRAP: Wallballs (20/14#) 3 min AMRAP: Lunges w/ medball overhead 2 min AMRAP: Push-ups 2 min AMRAP: Double unders 1 min AMRAP: Burpees 1 min AMRAP: Hollow rock Read More
STRENGTH 10 min EMOM, alternating: a) 2 Bear complex (AHAP) b) 8 Bar facing burpees METCON For time: 120 Double unders 30 Hang Squat Clean (135/95#) 6 Rope climbs (15′)Read More
STRENGTH 10 min EMOM, alternating: A) 6 Deadlift (70-80%, unbroken) B) 6 Ring Dips, weighted if possible, unbroken METCON 12 min AMRAP 15 Kettlebell swings (53/35#) 12 Box jumps (24″) 9 Toes to bar Every 3 minutes Run 200m (min 3, 6, 9 and 12 to finish)Read More