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18 Aug

Dirty Water

Back Squat (3×5 building sets)
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Perform a 400 meter run, then complete as many unbroken pull-ups as possible. A drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set. Repeat until the 20-minutes is up. Score is the total number of pull-ups completed.

16 Aug

Chips Ahoy

Metcon (Time)
For time with a partner
5,000m Row
50 Front Squats 95/65
60 Box Jumps 24/20
RxW – 115/85
Break up any way you like. Only one person may work at a time. While one partner is working, the other is holding a plank. When partner holding the plank drops, switch.

15 Aug


Metcon (AMRAP – Rounds and Reps)
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (205/135)
RxW – 245/165
Body Armor
3 Supersets:
10 Dumbbell Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.

14 Aug

Wreck Treck

Metcon (3 Rounds for reps)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (20/14)
200 Meter Run
RxW – 30/20 Wallball
*10 minutes to complete entire round. Enter time for each round. Rest with remaining time leftover from each round