09/23/2016

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

09/21/2016

Dead- Stop Front Squats (5×3 @80% )

*Set safety bars/ Jerk blocks at a height where you start in the bottom of a squat. Once you stand, descend the weight down (Controlled) back into the bottom of squat…. No Touch and Go !!!!.
*12 mins to cycle through*

Metcon (5 Rounds for time)

For Time:
5 Rounds
1:1
25/20 Cal. Assault Bike
10 Deadlifts (315/225)
* Record each round *
* Rest as long as the round takes or if you have a partner then You go, I go. *

Core Work

4 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –