Workout of the Day
Each round for time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
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Workout of the Day
10 rounds for time of:
155 pound push jerk, 5 reps
35 double-unders
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Workout of the Day
4 rounds for time of:
Squat Clean, 15 reps
15 Bar facing burpees
Men: 115 pounds
Women: 78 pounds
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Workout of the Day
Hang squat snatch 3-3-3-3-3 reps
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Workout of the Day
Deadlift 5-5-3-3-3-1-1-1-1 reps
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Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65lb.
Potluck This Saturday the 24th at the box following 18.5 and the close of The Open. Bring something to share or bbq or drink!!
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Workout of the Day
5 rounds for time of:
30 kettlebell swings
30 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
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Workout of the Day
4 rounds for time of:
15 box jumps
Run 400 meters
Men: 36-in. box
Women: 30-in. box
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Workout of the Day
Complete as many rounds as possible in 7 minutes of:
75 pound sumo deadlift high pull, 15 reps
15 push-ups
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Workout of the Day
For time:
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks (2 dumbbells)
pull-ups
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