Workouts

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11/12/2019 - D
3 Sets Not For Time
10 T-Bar Rows
10 GHD Sit Ups
:20 L-Sit
11/12/2019 - C
3 Sets Not For Time
6 Single Arm Ring Row/arm
8-10 Strict Ring Dips
6-8 Neutral Grip Ring Pull Ups
11/12/2019 - B
Snatch Deadlift From Blocks
8,8,8 @3331 tempo
*blocks are set up such that the bar is just above knee
11/12/2019 - A
Hang Muscle Snatch Below the Knee
4,4,4; rest 2mins
11/12/2019 - Warm Up
3 Sets
200m Ski
5 Turkish Get Ups/side
10 Dumbbell Upright Row @ 2111 Tempo
11/12/2019 - Finisher
2 sets
30 Russian Twists (15/side with 20/14lb ball)
100 ft Reverse Sled Pull Heavy Weight
11/12/2019 - Lite WOD
AMRAP 16
20 WBs
10 Cal Row
20 Sit Ups
10 Cal Assault Bike
11/12/2019 - WOD
AMRAP 16
20 WBs 20/14
20 Cal Row
20 GHD Sit Ups
20 Cal Assault Bike
11/12/2019 - Strength
A) Power Clean + Hang Power Clean + Front Squat
in 6 sets build to a tough complex - rest as needed

B) Banded Deadlift
3,3,3,3; rest 2-3mins between sets (use a clean grip and pause on floor between each rep - Build from last weeks loads)
11/12/2019 - FitCamp
Hang Power Cleans
3x3 @ 75% of 1RM
2x3 @80% of 1RM

AMRAP 12
10 Cal AD
10 DB Hang Cleans
10 Ring Rows
10 HRPUs

11/12/2019 - D All Levels

MALE SCORES

FEMALE SCORES