Friday – July 19, 2019 (20190719)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 3 rounds: 21 Wall Balls 7 Hang P. Snatch -rest 5- 3 Rounds  15 Back Squat 15/12 Cal Bike -rest 5-  3 Rounds 20 DB Snatch (10ea) 10 L-raises Level 2 3 Rounds: 21 Wall Balls 14/10 7 Hang P. Snatch 45/33...

Thursday – July 8, 2019 (20190718)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 AMRAP 12 4 Ring row 6 box dips 8 DB Power Clean 50/35 12 Box Jump over 24/20 Level 2 AMRAP 12 4 Pull ups 6 Banded Dips 8 DB Power Clean 50/35 12 Box Jump over 24/20 Level 3 AMRAP 12 4 CTB Pull ups 6 Dips...

Wednesday – July 17, 2019 (20190717)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 1000m Row Run 1 mile 1000m Row Level 2 1000m Row Run 1 mile 1000m Row Level 3 1000m Row Run 1 mile 1000m Row Level 4 Rx 1000m Row Run 1 mile 1000m Row Motivation If it’s super hot we might give...

Tuesday – July 16, 2019 (20190716)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1   10! STOH Bar Face Burpee -rest 5 min Then- AMRAP8 for completion:  5 Push ups (make them difficult )  20 Jump rope Level 2   10! STOH 65/42 Bar Face Burpee -rest 5 min Then- AMRAP8 for...

Monday – July 15, 2019 (20190715)

Level 1 Level 2 Level 3 Level 4 Rx Motivation Strength   Level 1 5 Rounds or accumulate 75 Thrusters for time (whichever comes first): Amrap 3 minutes: 18/15 cal row Max thrusters -rest 1 minute- Level 2 5 Rounds or accumulate 75 Thrusters for time (whichever comes...