November 2014

5 rounds for time (with a partner): 28 weighted lunges 28 wall balls 28 hand release pushups 400 m run

For time: 1 mile run 12 overhead squats 12 hang cleans 12 power snatches 12 push jerks 12 hang squat cleans 12 power cleans 12... Read More

3 rounds: 2 minute AMRAP of thrusters Rest 2 minutes between rounds.

For time: 11 kettlebell swings 11 sumo deadlift high pulls 25 kettlebell swings 25 sumo deadlift high pulls 14 kettlebell swings 14 sumo deadlift high... Read More

“Angie” 100 pullups 100 pushups 100 situps 100 squats

12 minute AMRAP: 3 burpee box jumps 1 man maker Run to dumpster 6 burpee box jumps 2 man makers Run to dumpster 9 burpee... Read More

For time: 25 snatches Rest 1 minute 25 burpees 25 snatches

“Helen” 3 rounds for time: 400 m run 21 kettlebell swings 12 pullups

For time: 30 hang clean & jerks 6 minutes of planks

10 minute EMOM: 4 deadlifts 8 weighted stepups