170817

"Under Water"

3 RFT:

  • 50/35 Cal Row
  • 100 Double Unders
  • 200m Farmer Carry 

Alternatives to Rowing: Biking/Running
 

ENDURANCE CLASS: 5:30p

  • 10 Sets:
    Row 350 easy
    Row 150 hard
    Rest 1:00

Barbell Club: 6:30p

Heavy Day:

  • From Rack
    • Push Press: 6 sets of 4
  • DB Accessory
    • DB Split Squats: 4 sets of 8
    • DB Bent Row: 4 sets of 8
  • Band Accessory
    • Banded Pull Thru's: 100

 

170815

"Bike Buffet"

AMRAP 4:

  • 15-12-9
    • Wall Balls (20/14)
    • C2B Pull Ups
  • Max Cals on Bike in Remaining Time

Rest 4:00

AMRAP 4:

  • 15-12-9
    • Wall Balls (20/14)
    • Toes to Bar
  • Max Cals on Bike in Remaining Time

Rest 4:00

AMRAP 4:

  • 15-12-9
    • Wall Balls (20/14)
    • Pull Ups
  • Max Cals on Bike in Remaining Time