12/4/17
4RFT
25 cal ski
20 Box jump over (24/20)
15 HR push ups
12/3/17
For time:
100 pistols
12/2/17
AMRAP 12 min:
20 ring rows
10 chin ups
5 bench press @ 1.25 of BW
12/1/17
For time:
5k row
11/30/17
10 rounds:
100 ft sled push @ 2x BW
10 strict dumbbell overhead press (50/35)
11/29/17
For time:
15 legless rope climbs (15 ft)
11/28/17
AMRAP 10 min
2 stone to shoulder (1L/1R AHAP)
12 burpees
6 toes to bar
11/27/17
5RFT
100 ft Yoke walk @ 2x BW
30 DU
11/26/17
25-20-15-10-5
GHD back extension
GHD hip extension
11/25/17
3 attempts at Max duration free handstand hold
11/24/17
8RFT:
(with a 20lb weighted vest)
Run 200m
20 air squats
11/23/17
For time:
30 L sit chin ups
10 DL (355/285)
11/22/17
3RM Bench press
11/21/17
6RFT
10 Box jumps (24/20)
20 Ab mat sit ups
11/20/17
AMRAP 10 min
2 rope climbs (16 ft)
8 DB power cleans (50/35)
11/19/17
5 attempts for max distance handstand walk
11/18/17
AMRAP 5 min:
Sumo deadlift 225/155
11/17/18
6RFT:
400m Ski
15 TTB
12 GHD sit ups
11/16/17
20 min to find 1RM squat jerk
11/15/17
For time:
Backward run 200m
Run 800m
Backward run 100m
Run 1600m