Tuesday 11.6.18

Every minute on the minute for 20 minutes complete:

Odd minutes- Snatches (climbing)
Even minutes- 25 Double Unders

-Minute 1-10 (complete 5 Snatches)
-Minute 11-15 (complete 3 Snatches)
-Minute 16-20 (complete 1 Snatch) 

-RX standard (Squat Snatches)
-Post loads to comments

1) Accumulate 3 minutes in the L-sit (within a 10 minute window)

You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot. You are the light of the world. A town built on a hill cannot be hidden. Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.~Matthew 5:13-16

Monday 11.5.18

Complete the following 3 times:

As many rounds and reps as possible in 3 minutes of:

8 Push Jerks (135/95)
8 Lateral Burpees
Rest 90 seconds

1) Bench Press 3-3-3-3-3-3 (climbing)
-Complete 8 Barbell Rows after each working set

“Always walk through life as if you have something new to learn and you will.”~Vernon Howard

Sunday 11.4.18

Rest Day

Saturday 11.3.18

As many rounds and reps as possible in 10 minutes of:

10 Hang Power Snatches (95/65)
10 Box Jumps (24/20)
10 Push Ups

1) Every minute on the minute for 14 minutes:

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

“Beginning is easy; continuing is hard.”~Japanese Proverb

Friday 11.2.18

Teams of 3 complete:

As many rounds and reps as possible in 20 minutes of:

100 Burpees
80 D-Ball Cleans
60 Toes to Bar
40 Deadlifts (225/155)

Two partners work while one partner runs 200 M.  Reps may be partitioned any way by the two working partners.  Only one partner may be working at a time to accomplish reps.

“When we strive to become better than we are, everything around us becomes better, too.”~Paulo Coelho

Thursday 11.1.18

“Tabata These”

Row (the goal is 1000/875 M)
True Push Ups
Handstand Walk
Plate Ground to Overhead (45/25)

-Rest 1 minute between stations
-Scale for handstand walk will be handstand hold against wall or toes on box handstand hold

-The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

-Post Tabata score for True Push Ups and Plate GTO to comments, as well as total meters on the row and total distance for handstand walk. 

1) Devote 12 minutes to mobility work

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”~Helen Keller

Wednesday 10.31.18

As many rounds and reps as possible in 12 minutes of:
3 Rope Climbs
12 Push Presses (115/80)
50 Double Unders

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
10 DB One Arm Rows (10 each)
Max reps Strict/Weighted Bar Dips

“To eat is a necessity, but to eat intelligently is an art.”~La Rochefoucald

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