April 15th, 2016
FRAN 21-15-9 Thrusters (95#/65#) Pullups
April 14th, 2016
:30 ON :30 OFF FOR 16 MINS :30 on :30 Off for 16 Minutes 1) Hollow Hold 2) Bottom Squats 3) Handstand Hold 4) Pull-up Hang
April 13th, 2016
7 MIN AMRAP 10 kettle bell swings (53/35) 10 cal rower 8 pull-ups
April 12, 2016
5 ROUNDS FOR TIME OF: 400 M Run 15 Kettle Bell Push Press (45/30) 7 Burpee Pull-ups
April 7th, 2016
In unbroken sets of double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
April 6th, 2016
EMOM 10 MINS 5/3 Strict Chin-ups every minute 5 ROUNDS FOR TIME 10 Hang Power Clean 15 Wall Balls (20/14)(10’/8′)
April 5th, 2016
3 RFT 400m 9 thrusters 9 burpee box overs
April 1st, 2016
MARY AMRAP 20 Minutes: 5 Handstand Push-ups 10 Pistols (alt) 15 Pull-ups
March 31st, 2016
:10 ON/:20 OFF L-Sit hold Max Rep Double-Unders (single under reps cut in 1/2)
March 30th, 2016
9 ROUNDS FOR TIME OF, TEAM OF 3: 250 M Row 10 Wall Balls (20/14)(10’/9′) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20)
