September 2015

For time: #1 - 20 Ring Dips (#2 - 5 Rope Climbs. Bring shin protection) 200m Run 10 Pushups 10 Kettlebell Swings (24/16kg) 400m Run 20 Pushups 20 Kettlebell Swings (24/16kg) 800m Run 40 Pushups 40 Kettlebell Swings (24/16kg) #1 20 Ring Dips (#2 - 5 Rope Climbs) Maddie C...

6:00am and 8:00am A) Power Clean 7 minutes to work up to a heavy double B) Games Open 14.4 AMRAP in 14 minutes: 60 Calorie row 50 Toes-to-bar 40 Wall Ball (9/6kg) 30 Power Cleans (61/43kg) 20 Muscle-Ups 7:00am Barbell Free A) AMRAP in 7 minutes: 20 KB SDHP 200m Run 20 Weighted Lunges 20 Double Unders B) With a 14 minute time cap: 60 Calorie Row Then AMRAP 10 Toes-to-Bar 10 Wall...

For time: 20 Deadlifts (60/40kg) 40 Double Unders 400m Run 40 Double Unders 20 Deadlifts Rest 2 minutes 20 Power Cleans (60/40kg) 40 Double Unders 400m Run 40 Double Unders 20 Power Cleans Rest 2  minutes 20 Push Presses (60/40kg) 40 Double Unders 400m Run 40 Double Unders 20 Push Presses https://www.youtube.com/watch?v=pnySET0bu2Q...

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