Monthly Archives: May 2016

  A 7 rounds of 2 legless rope climbs 5 walk outs 15 toes to bar B EMOM10’ 3 clusters

  A in groups of 3 perform 15 sled rope pulls 150 air squats 100 ball slams 75 strict pull ups 75 toes to bar 75 dips 75 deadlifts 100 push ups B butterfly pull up practice

  A 3 rep max squat clean B 5 rounds of 20 russian kettlebell swings 20 kettlebell goblet lunges 5 bar muscle ups

  A AMRAP6’ 10 squat snatches 5 strict ring pull ups B tempo push up practice C 6 rounds of 6 single arm dumbbell overhead squats 6 burpees

  A EMOM14’ 0:00 – 4:00 5 thrusters 5:00 – 9:00 3 thrusters 10:00 – 14:00 2 thrusters increase weight as reps decrease B 3 rounds, 1 minute work on every station, 30 seconds transition time sit ups box jumps pull ups sled push

  A 2016 regional event 4 4 rounds for time of 28 alternating pistols 15 power cleans (52kg/36kg) fastest male as of 24.05.2016: Josh Bridges, 13:41 fastest female as of 24.05.2016: Alanna Fisk, 13:42 B 4 rounds of 14 toes to bar 14 shoulder to…

  A 2016 regional event 3 104 wall balls (9kg/6kg, 3m/3m) 52 pull ups fastest male as of 24.05.2016: Nathan Bramblett, 04:07 fastest female as of 24.05.2016: Kara Webb, 05:01 B for time 104 sit ups 52 push ups

  A AMRAP24’ 400 meter run 20 deadlifts 10 strict hand stand push ups B EMOM10’ 10 horizontal pulls

  A EMOM20’ 3 cleans 3 shoulder to overhead 3 back squats B sled strap pull practice C 6 rounds of 3 rep max chin up 30 double unders

  A rope climb practice B 7 rounds of 6 ring dips 10 kettlebell swings C front squat, sets of 6