carrie

“Filthy Fifty” For time: 50 Box jump (24/20) 50 Jumping pull-ups 50 Kettlebell swings (52/35) 50 Walking Lunges 50 Knees to elbows 50 Push press (45/30) 50 Good Mornings 50 Wall balls (20/14) 50 Burpees 50 Double unders

EMOTM:  30 Minutes 3 Back Squats (Rx: 135/95, A: 165/115)  

EMOTM:  3 Back Squats (65% of 1 RM) Advanced:  From the Ground

Strength/Skill:  Dumbell Snatch 3×10 (45/25 – each arm) then… “Hey Dumbell” 21, 18, 15, 12 DB Renegade Row (45/25) DB O/H Walking Lunge DB Swing  

3 Rounds for Time: 20 Sumo Deadlifts (225/155) 15 Box Step Ups (Sandbag) 10 V-Ups (3 sec. hold)  

Snatch Balance 5×3 (up to 75%) AMRAP: 12 minutes 5 Strict Press (75% 1 RM) 10 Push-ups 15 Double Unders  

HLC: Prowler Suicides (160/120) Push Prowler 20 meters O/H Lunge back and forth (45/25) Prowler push to start Push Prowler 40 m O/H Lunge back and forth Prowler push to start Push Prowler 60 m O/H Lunge back and forth… Read more »

Team Throwdown: 9-1 p.m.   Rx:  Murph meets Grace   Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile   then…   For Time: 30 Clean and Jerks (135/95)   Scaled:  Kelly Meets Jackie   5… Read more »

3 Rounds for Time: Row 500m 20 O/H Squats S: 45/30; RX: 85/65; A:105/75   Skill work: Handstand pushups  

For Time: 50 Wall Balls (20/14) 25 Toes-to-Bar (TTB) 40 Wall Balls 20 TTB 30 Wall Balls 15 TTB 20 Wall Balls 10 TTB 10 Wall Balls 5 TTB