“DOPY DUMBELLS ROUND 2”

October 10th, 2019 Posted by No Comment yet

ME UNBROKEN
Ring Dips
T2B
HSPU
Double Unders
3 Rounds

“Dopy Dumbells”

5 RFT
21 D/B Hang Cleans
15 db Push Press
9 D/B HSPU
6 Shrimp Squats
3 M Ups

RX- 22.5/15

25 Min Cap

“THE GRIPPER”

October 9th, 2019 Posted by No Comment yet

8 Mins to build to Heavy Snatch (80%)
EMOM 5 Min
4 Snatches
5 Snatches
6 Snatches
5 Snatches
4 Snatches

“The Gripper”

200M Farmers Carry
21*15*9
Deadlift RX 80/60
Bar Hops
200M Farmers Carry
21*15*9
Ring Dips
Hang Cleans RX 60/40
200M Farmers Carry

FC 32/24

“THREESOME”

October 8th, 2019 Posted by No Comment yet

1 Min ME Thrusters * 1 Min ME HSPU
15 second change over- 4 Rounds

“Threesome”

20 Min AMRAP – In 3’s
P1: 6 M HS Walk/3 Rope climbs/6 M HS Walk
P2: Deadlift Hold 100/70
P3: Rest

“TOTAL PACKAGE”

October 8th, 2019 Posted by No Comment yet

6 x 2 Heavy Cleans * 6 x 2 Heavy S2OH

“Total Package”

5 Rounds for time
8 Clean & Jerk
8 C2B
8 Thrusters
8 HSPU
8 OHS
8 Ring Dips

RX 60/40
30 Min Cap

“Bladder”

October 6th, 2019 Posted by No Comment yet

EMOM * 12 min
3 Rope Climbs
20 B.O.B
50 Double Unders
20 Thrusters 50/35

“Bladder”

50*40*30*20*10
S2OH
Double Unders
Wall Balls
W.P Sit Ups

RX 40/25 WB 9/6 WP 20/15
25 Min Cap

“HOWL”

October 4th, 2019 Posted by No Comment yet

“Howl”

6 RFT
400 M Run
8 Ring Dips
16 Box Jumps
8 HSPU
8 T2B
8 M Handstand Walk
10 GHD Sit ups

RX = Box 30/24 HSW min 3 M Unbroken

“DEADPOOL”

October 3rd, 2019 Posted by No Comment yet

Clean & Jerk 1 RM
M-UP Tech

“DEADPOOL”

20 Min AMRAP

2 Cleans
1 Front squat
2 S2OH
4 B.O.B
2 M Up/ 4 C2b/8 Pull ups
4 Pistols/12 A.S
20 Double unders/ 60 singles

RX 75/55

“PITTER PAT”

October 2nd, 2019 Posted by No Comment yet

5 x 5 HEAVY S2OH (standing)
alt ** 5 x 10 Ring Dips

“Pitter Pat”

5 RFT

10 OH Lunge
10 T2B
10 Hang Sq Snatch
10 Pistols
10 HSPU

RX = 50/35

“LION PRIDE”

October 1st, 2019 Posted by No Comment yet

8 x 3 OH S

“Lion Pride”

20*15*10*5
Thrusters
* = 50 double unders RX 50/35

15*10*5
Cleans RX 60/40
* = 30 double unders

10*5
Snatches RX 70/45
* = 20 Double unders

25 min cap

“FLAT OUT”

September 30th, 2019 Posted by No Comment yet

20 Burpees-1 Rope climb- 10 C2B/Pull Ups
3 Rounds at pace

“Flat out”

21*15*9
Pull Ups
S2OH
*= 30 D.Unders
RX – 60/40
6 Min Cap
2 Min Transition
21*15*9
OHS RX 50/35
DB Snatch RX 22.5/15
6 Min Cap
2 Min Transition

21*15*9
Box jump overs
HSPU
RX- 30/24
6 Min Cap