5 RFT:
9 burpees
7 deadlifts, 155lb
5 hang power clean, 155lb
3 push press, 155lb
Latest Entries »
3 RFT:
30 squats
10 hang power cleans, 135lb
10 ring dips
10 regular kipping pull-ups
For time:
Row 2,000 meters
50 wall-ball shots, 20-lb. ball
Row 1,000 meters
35 wall-ball shots, 20-lb. ball
Row 500 meters
20 wall-ball shots, 20-lb. ball
Post time to comments.
Complete as many rounds as possible in 20 mins of:
2 Rope Climbs, 15 ft
10 Ring Dips
20 GHD Sit-ups
From mainsite
6 RFT, with 40lb dumbbells:
5 dumbbell deadlifts
5 power cleans
5 front squats
5 push press
5 deficit push-ups
5 single-arm rows each arm, alternating (in plank position)
15-12-9 rep rounds of:
Hang squat snatch
Overhead squat
Hang power clean
Push press