• 30APR, 2015
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    Thursday 4/30/15

    Teams of 2: 1a) 6 minute amrap: 15 wall balls rx weight 20/14 scaled weight 18/14 beginner weight 16/10 max effort pull-ups Partner A will start with wall balls while Partner B starts with max effort pull-ups. When partner A completes 15 wall-balls, both will switch stations. Partner B goes to wall balls and partner

  • 29APR, 2015
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    Wednesday 4/29

    A) Bench press: take 90% of your 1rm Warm-up: 1×8@50% 1×6@60% Working: 1×5@75% 1×3@85% 1xmax effort@95% B) Benchmark: 2 mile run or 2k row

  • 28APR, 2015
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    Tuesday 4/28/15

    A) 20 wall walks for form B) Max rounds in 2 minutes of: 3 power snatches rx weight 135/95 scaled weight 115/75 beginner weight 65/35 6 burpees over the bar 12 double unders rest 1 minute between each round, repeat for 5 cycles