banglim

“Zoom Zoom”

5 Rounds x AMRAP 3:

30/24 Calorie Echo Bike

60 Double Unders

Max Power Snatches

Rest 3 Minutes Between Rounds

FX: 75/55; 90 SU

RX: 75/55

RX+: 95/65

Back Squat

1 Rep Max

“Calamari”

AMRAP 15:

40/30 Calorie Row

20 Thrusters

10 Burpee Pull Up

FX: 75/55

RX: 75/55; C2B Pull Ups

RX+: 75/55; Bar MU

“That’s Nasty”

TEAMS OF 3

AMRAP 30:

60 Calorie Row

15 Rope Climbs

45 Power Snatches

Split Reps As You’d Like

3 Guys: 60 Calories

3 Girls:

2 Guys, 1 Girl: 55 Calories

2 Girls, 1 Guy: 50 Calories

FX: 75/55

RX: 95/65

RX+: 115/85

Deadlift

10 Rep Max

“Good Press”

AMRAP 20:

40 AbMat Sit-ups

21 Kettlebell Swings

12 Bench Press

FX: 95/65; 35/26

RX: 115/85; 53/35

RX+: 135/95; 53/35

Front Squat

3 Rep Max

“One Thing At A Time”

For Time:

100/80 Calorie Row

60 Burpees Over Rower

40 Toes to Bar

200 Double Unders

Time Cap: 20 Minutes

FX: 300 SU

RX: as Written

Push Jerk

1 Rep Max

“Marco”

3 Rounds For Time:

21 Pull-ups

15 HSPU

9 Thrusters

Time Cap: 15 Minutes

FX: 95/65; 35s/25s DB Push Press

RX: 115/85

RX+: 135/95; C2B

Power Snatch

5 Rep Max

“Liquid Smoke”

AMRAP 12:

9 Box Jump Overs

6 Pull-ups

3 Power Snatches

FX: 20/18; 95/65

RX: 24/20; 115/85

RX+: 24/20; 135/95, C2B

“Down in Flames”

[TEAMS OF 3]

AMRAP 30:

30/24 Cal Bike

10 Push-ups

15 Wallballs

After Each Round: 200 Meter Team Run

* Next partner can start when bike opens up *

Score: Fully completed rounds of 30-10-15

FX: 14/10

RX: 20/14

RX+: 20/14; ECHO

“Bad Reputation”

On the 3:00 x 5 Rounds:

_ T2B

_ Dumbbell Thrusters

Max Calorie Bike

Round 1: 18 Reps

Round 2: 15 Reps

Round 3: 12 Reps

Round 4: 9 Reps

Round 5: 6 Reps

FX: 35s/25s

RX: 50s/35s

RX+: 50s/35s; ECHO

Abbate

For time:

1 mile Run

21 Clean and Jerks

800 Meter Run

21 Clean and Jerks

1 mile Run

Time Cap: 35 Min

FX: 135/95

RX: 155/105

In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010