February 27th, 2024
“Bradley” (Hero)
10 Rounds
100 Meter Sprint
10 Pull-ups
100 Meter Sprint
10 Burpees
Rest :30 Between Rounds
Time Cap: 35 Minutes
FX: J-Hook Rows
RX: As Written
RX+: C2B
“Bradley” (Hero)
10 Rounds
100 Meter Sprint
10 Pull-ups
100 Meter Sprint
10 Burpees
Rest :30 Between Rounds
Time Cap: 35 Minutes
FX: J-Hook Rows
RX: As Written
RX+: C2B
Back Squat
EMOM3 x 3
8 Back Squats
“Hole In the Wall”
Every 2:00 x 5 Rounds
25 Wallballs
Max DB Snatches
FX: 14/10; 35/25
RX: 20/14; 50/35
RX+: 20/14: 70/50
“No Picnic”
For Time:
1,000/900 Meter Row Into…
7 Rounds:
7 Toes to Bar
7 Front Squats (135/95)
Into…
1,000/900 Meter Row
Time Cap: 20 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105
Deadlift
On the 3:00 x 3 Sets: 8 Deadlifts
Start First Set at 60% & Build
“Bounce Back”
AMRAP 4:
3 Wall Walks
3 Deadlifts
50 Double Unders
– Rest 2:00 –
AMRAP 4:
5 Wall Walks
5 Deadlifts
30 Double-unders
FX: 185/125
RX: 225/155
RX+: 275/185
“Juggling Act”
For Time:
100/80 Cal Bike
20 KB Swings
800 Meter Run
20 DBall Over Shoulder
800 Meter Run
20 KB Reverse Lunges
100/80 Cal Bike
Time cap: 30 Minutes
FX: 35/26; 50/30
RX: 50/35; 70/50
RX+: 50/35; 100/70; ECHO
Strict Press
On the 3:00 x 3 Sets:
8 Strict Press
Start First Set at 60% & Build
“Lowes”
2 Rounds x AMRAP 4:
30 Double Dumbbell Thrusters
20 Burpee Box Jump Overs
Max Sit-ups
Rest 2:00 Between AMRAPs
FX: 35/25; 20/18
RX: 50s/35s; 24/20
RX+: 50s/35s; 24/20; GHDs
“Laura”
Teams of 2
AMRAP 21:
30 Calorie Row
20 Burpees Over Rower
10 Power Cleans Split Reps
FX: 135/96
RX: 155/105
RX+: 185/125
Strict Weighted Pull-up
On the 3:00 x 5 Sets: 4-4-4-3-2
Score: Load
“Fran”
21-15-9:
Thrusters
Pull-ups
Time Cap: 8 Minutes
RX: 95/65
“Highball”
5 Rounds For Time:
25/20 Cal Bike
50-40-30-20-10 Wallballs
3 Rope Climbs (15′)
Time Cap: 25 Minutes
FX: 14/10
RX: 20/14
RX+: 20/14; 2 Legless; ECHO
Strength
20 Min to Establish a 1 RM x Power Clean
“Joker”
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)
Time Cap: 10 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155