“Grand Total” 10 Rounds, On the 3 minute 18/14 Calorie Row 15/12 Calorie Bike Score: Slowest Round FX: 15/12,12/9 RX: As written RX+: Echo |
Power Snatch Working sets 2 x 2 @ 80% 3 x 1 @ 85% “Up For Grabs” AMRAP 13: 8 Back Rack Lunges 5 Power Snatch 30 Double Unders FX: 95/65 RX: 135/95, Back RX+: Overhead Lunge |
Tippy Toes 10 Rounds For Time: 10 Toes to Bar 10 Burpees 100 Meter Run Time Cap: 30 Minutes |
Push Press Every Two Minutes 6 reps @70-75% 5 reps @75-80% 4 reps @80-85% Rest 2 minutes and repeat “19.1” AMRAP 15 19 Wallballs 19 Calorie Row FX: (14/10) RX (20/14) |
“Grace Period” [TEAMS OF 3] AMRAP 30: 120/90 Calorie Bike 90 Power Snatches (W1) 120/90 Calorie Bike 90 Clean & Jerks (W2) Max Calorie Bike * One teammate works at a time * Split reps as you’d like * Mixed Team Calories: * 2 Guys, 1 Girl: 110 Calories * 2 Girls, 1 Guy: 100 Calories FX: 75/55; 95/65 RX: 115/75; 135/95 RX+: 135/95; 155/105 |
Front Squat Take 18 Minutes to find a 1 RM Front Squat “Chad Prep” AMRAP 20: Box Step-ups (20″) FX: No Weight RX: 30/25 RX+: 50/35 |
“Do Not Disturb” 2 Rounds For Time: 1,000/900 Meter Row 40 Toes to Bar Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 35 Minutes FX: Knee Raises RX: As Written |
| Snatch 2 x 3 @ 75% 2 x 2 @ 80% “Time And A Half” For Time: 10 Hang Snatches 20-15-10-5 Burpee Box Jump Overs Time Cap: 12 Minutes FX: 75/55; 20/18 RX: 95/65. 24/20 |
Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115/85 10 Pull-ups 100m Sprint Rest 1-Minute Time Cap: 35 Minutes In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010 |
Team Chuck Heavy For Time: 1 Mile Row 100 Push-ups 1 Mile Run 100 Synchro Thrusters 1 Mile Row Time Cap: 30 Minutes * Split: Rows & Push-Ups * *Together: Thrusters & Run* RX: 45/35 (Individual Version Available as well) |