Overhead Squat: 1-1-1-1-1

Then

Death By Pullups

“FRAN” (YAY)

21-15-9 of:

Thrusters (95/65)
Pullups

3 Rounds For Time:

400m Run
30 Situps
30 KTE

20 min amrap:

10 180 degree jumping squats
20 pushups
30 double unders
every 5 minutes, 400m run

For Time:

8 Rounds of Below
400m Run
6 Rounds of Below
400m Run
4 Rounds of Below
400m Run

Rounds of:
5 KB Swing/Goblet Squats (53/35)
10 Pushups
14 Sledgehammers (7/arm)

Snatch 5-5-5-3-3-3

Then

3 Rounds For Time:
10 Snatches (65/45)
200m Run
10 Box Jumps (24/20)

15 Min AMRAP:

3 Back Squats (70% or 1RM)
2 Rounds of:
3 Burpees
6 Pushups
9 Box Jumps

Partner Workout For Time:

250m Row
25 Burpees
2 200m DB Weighted Runs (20/10)
25 Weighted Situps (20/10)
2 200m DB Weighted Runs (20/10)
25 Burpees
400m Run

Each team member must complete each… Read More

Hero Workout in honor of 9/11 — “Mr. Joshua”

5 Rounds for time:
400m Run
30 Sit ups
15 Dead lifts (250/150)

20 Minute AMRAP:

15 DB Push Presses (40/25 each arm)
25 Double Unders
15 DB Floor Presses (40/25 each arm)
25 Double Unders