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20
Feb

2018.02.20 | Advanced

PART 1
The D-Ball must be carried in the frontal plane.
6 rounds for time:
40 x Double-Unders
20 x D-Ball Walking Lunges (70/50)

PART 2
For form:
10 x Bar Muscle-Ups
30 x Strict Chin-Ups
50 x Hip Extensions (25)

19
Feb

2018.02.19 | Advanced

PART 1
Use your snatch 1RM.
Every minute on the minute for 8 rounds:
Superset:
1 x Squat Snatch @75%

PART 2
12 minutes for rounds:
200m Run
20 x GHD Sit-Ups
20 x Push-Ups

17
Feb

2018.02.17 | Advanced

PART 1
Rest 5 minutes between sections.
For time:
3 rounds:
10 x Deadlifts (255/175)
15/10 Calorie Air Bike
1 round:
1000m Row
50 x Wall Balls (10/9 Feet) (20/14)
30 x Chest To Bar Pull-Ups

16
Feb

2018.02.16 | Advanced

PART 1
Total the number of back squats completed.
Rest 1 minute between rounds.
5 rounds of the following:
Every minute on the minute for 3 minutes:
1: 40m Sled Push (135/90)
2: 10 x Ring Dips
3: AMRAP Back Squats (135/95)

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