130616

40 Air squat
20 push UP
20 C&J
30 Air squat
15 push UP
15 C&J
20 Air squat
10 push UP
10 C&J


 

Cash out
Every 1:30 of 6′
-3 T2B + 3 kipping pull up + 3 C2B
 

 

 

100616 Happy Bday Coach

For Time

32 wall ball
32 T2B
32 box jump
32 power snatch @35/25
32 lateral burpee over the bar
32 power snatch
32 box jump
32 T2B
32 wall ball

280516

3RFT
200mt run
12 Power Snatch @60/35


chat regional

270516

For time:
• 104 wall-ball shots
• 52 pull-ups

M 20-lb. ball to 10-ft. target
F 14-lb. ball to 10-ft. target


cash out

30 hang squat clean @empty bb

3″ pause hang

3″ pause bottom

 

260516

21-15-9
OHS @40/25
T2B
burpee lateral


cash out
mob/stret
 

250516

30-20-10
DB Snatch @25/15
MB Clean @9/6
push up


cash out
3RNFT
10 W.Pistol
30 MB sit up

240516

team 2x
amrap 15′
A. 200mt run
B. max burpee touch

score is burpee touch


cash out

3 x 10 OHS narrow grip

 

230516

2RM Back Squat

5×2 @80% 2RM


cash out

EMOM 6′
- 2 strict pull up + 4 kipping pull up
 

210516

team 2x
amrap 22′
a. 10 wall ball
b. 15 dl @50/30
a. 10 stoh @50/30
b. 15 air sqaut
a. 10 burpee pull up

each r a and b are exchanged

200516

4 rounds for time:
• 28 one-legged squats, alternating
• 15 power cleans

M 115 lb. F 80 lb.


tabata superman/hollow

 

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