Tuesday Nov 21, 2017


Tara

With a running clock starting at:

0:00-12:00 Minutes3 Rounds
30- Calorie Row
30- Box Jumps (no rebounding)
12:00- 24:00 Minutes: 3 Rounds
30- Calorie Bike
50ft- Handstand Walk
24:00-36:00 Minutes3 Rounds
30- Calorie Row
30- Toes-Bar/Knees-Elbows/Abmat Situps
Post times to comments

Box Brief:
Saturday Nov 25, 2017- Beer Mile, 11:00am-1:00pm

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Sunday Nov 19, 2017


Cody with that Crossover Symmetry

4 Rounds:
10 Close Grip Dumbbell Bench Press (50/35)
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts

Box Brief:
Saturday Nov 25, 2017- Beer Mile 11:00am-1:30pm

Thursday Nov 16, 2017


Dave

2 Sets:
5:00 Minute Bike 60-65rpm/50-55rpm
200ft Farmers Carry- HEAVY
20- L-Sit Flutter Kicks on Rings/ Floor
20- Banded Ring Muscle Ups
10- KB Single Leg RDL/per side

Rest 5:00 Minutes
2 Sets:
20- Banded Pull a-parts
20- Banded Good mornings
DB Shoulder-Overhead Complexes 45/30
3- Strict Press/per side
3- Push Press/ per side
3- Push Jerks/ per side
3:00 Minute: Row 1:55-2:00/2:10-2:15

Box Brief:
Saturday Nov 25, 2017- Beer Mile 11:00am-1:00pm