Monday 5.1.17

3 rounds of:

Every 5 minutes complete:

600 M Run
25 KB Swings (53/35)
Max Thrusters (75/55) in the time remaining
Rest 2 minutes between each round

Rx’d + (95/65)

1) 4 rounds not for time of:

16 Double KB Front Rack Walking Lunges (8 each)

Congratulations to Joe Mariano, Brian King, Erik Beck, Jeremy Bresch, Ray Gutierrez, Matt Gutierrez, Josh Sullivan, Heath Curtis, Matt Wood, and Zack Lovingood on their performance this weekend at River Ruckus in Asheville!!!

“Competition breeds success.”

Sunday 4.30.17

Rest Day

Saturday 4.29.17

For time:

10 Double Unders
10 Deadlifts (275/185)
20 Double Unders
8 Deadlifts (275/185)
40 Double Unders
6 Deadlifts (275/185)
60 Double Unders
4 Deadlifts (275/185)
80 Double Unders
2 Deadlifts (275/185)
100 Double Unders

Rx’d + (315/205)

Compare to HERE

1) Every minute on the minute for 14 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“Tomorrow is fresh, with no mistakes in it. “~L.M. Montgomery

Friday 4.28.17

For time:

Run 5k (Chophouse)

Compare to HERE

“Most people run a race to see who is fastest.  I run a race to see who has the most guts.”~Steve Prefontaine

Thursday 4.27.17

30-20-10 reps for time of:

Front Squats (115/80)
Burpees
Pull Ups

Rx’d + (135/95)

Compare to HERE

It is good for a man to bear the yoke while he is young.~Lamentations 3:27

Wednesday 4.26.17

Teams of 3 or 4 complete the following:

3 rounds for max reps as a team in 4 minutes of:

Prowler Sprint 25 M
Rest 2 minutes
Tire Flips
Rest 2 minutes

1) Teams of 3 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“Don’t wish it were easier, wish you were better.”~Jim Rohn

Tuesday 4.25.17

For time:

800 M Run (MMS)
50 Push Ups (deload)
600 M Run
25 Push Presses (115/80)
400 M Run
25 Push Jerks (115/80)
200 M Run
50 Push Ups (deload)

Rx’d + (135/95)

Compare to HERE

“Remember that failure is an event, not a person.”

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