Saturday, July 14, 2018

A. In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead (50/35)
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

30 min cap

Tuesday, July 10, 2018

A. E3 x 5 sets:
2 Snatch lift offs (to knee)
+
3 Snatch high pulls
+
1 x 2 Posiiton Snatch HH + Kne

***build over the 6 sets

B. For time:
500 meter row

Then. . .

12 Shoulder-to-Overhead (135/95lb.)
12 Bar Muscle-Ups
9 Shoulder-to-Overhead
9 Bar Muscle-Ups
6 Shoulder-to-Overhead
6 Bar Muscle-Ups

Then. . .

Row 500 meters

15 min cap

Sunday, July 8, 2018

A. 12 minutes EMOTM:
1) 6 Hollow - arch swings
2) 30-45s L-sit hold
2) 6-10 UB Knees to elbow
3) 6-10 UB T2B

B. With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run