You don’t know what you get until you show up!!
1) Every minute on the minute for 12 minutes:
Even minutes-“Goat 1″
Odd minutes-“Goat 2″
“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.”~Pat Sherwood
“Fight Gone Bad”
3 rounds for reps in 1 minute each of:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Rest 1 minute between rounds
In “Fight Gone Bad” you move from each of five stations after max reps in 1 minute. The clock does not reset or stop between exercises.
Compare to 10.15.15
“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.”~Feodor Dostoevski
3 rounds for time of:
600 M Run
18 Thrusters (95/65)
12 Pull Ups
Compare to 9.2.14
1) Front Squat 3 x 3 (across)
“We are happy when for everything inside us there is a corresponding something outside us.”~W.B. Yeats
Teams of 2 complete the following:
As many rounds and reps as possible alternating with a partner of in 8 minutes of:
1 Power Clean
3 Box Jump on and Overs (24/20)
Partner 1 must complete a full round before Partner 2 begins.
Post total rounds as a team and loads to comments.
1) Complete 1 Hang Clean every 30 seconds for 9 minutes.
All hard work brings a profit, but mere talk leads only to poverty.~Proverbs 14:23