Hurricane
Wednesday July 27th , 2022 5 x 3 min rounds , rest 3 min Row 500m Max reps burpee pull ups
Blog
3 Snatches to go
Tuesday July 26th , 2022 AMRAP 16 3 snatches 115 / 75 100m run 3 snatches 30 double unders
Clock Work Rower
Monday July 25th , 2022 8 x 2 min rounds rest 2 min Row 250m / 200 m Odd rounds max toes to bar even rounds max push ups score total toes to bar and push ups separately
BackSquat triples
Friday July 22nd , 2022 A. 7 x 3 back squat , sets 5 – 7 across B. Partner amrap 12 Rotate full rounds with partner 50m lunge 1 – 2 – 3 – 4 – etc wall walk
Loco Ocho
Thursday July 21st , 2022 For time 800m run – buy in 8 rounds 8 pull ups 8 box jumps 8 db snatch 50 / 35 Cash out – 800m run
Bloody knuckles
Wednesday July 20th , 2022 For time 21 – 15 – 9 – 6 – 3 bar facing burpees hang power clean 135 / 85 front squats 135 / 85
Press SWOD
Tuesday July 19th , 2022 A. 3 sets 1 press + 3 push press B. 3 sets 1 push press + 3 push jerk C. Partner amrap 14 60 cal machine 50 2xDB s20
Laces Out
Monday July 18th , 2022 AMRAP 20 at the 0 , 5 , 10 and 15 min mark RUN 400m 10 KBS 70 / 53 20 air squats 30 dubs
Front Squat SWOD
Friday July 15th , 2022 Front Squats 7 sets x 3 reps Build sets 1 – 5 Sets 5 – 6 – 7 Same weight across B. Cash out ” crazy eights “ 8 min amrap 8 KBS 70 / 53 8 burpees
Swol Train
Thursday July 14 th , 2022 10 Rounds 100m run 15 / 10 push ups 100m run 2 legless rope climbs
