Tuesday 8.15.17

“Bike Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining

We’d 8.9.17

“Chiquitas”
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Wreckbag Run (50/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Looking for a challenging weight on the Kettlebell today, but something our athletes know they will complete the first 15-10-5 repetitions unbroken. Toes to Bar can be modified to Knees to Chest. A plate (45/35) can be used in place of the wreckbag. If not running today
1000 Meter Row

Tuesday 8.8.18

 8.8.17

“Freedom Trail” 
AMRAP 3, Rest 3:00
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)