Sunday 141019

Paul Yoke CarryEvent 1

6 minute cap

20 strict pullups

30 kipping pullups

AMRAP Chest to bar pullups (any style)

Rest 10 Minutes

Event 2

6 minute cap

20 dips @ something you can do for about 10 unbroken (should be weighted heavy for you)

30 dips @ about half the weight that you did for the 20 dips

AMRAP bodyweight dips

Score is the number of bodyweight dips you can complete before time expires.

Scale as needed. To select your first dip weight pick something that you can do for about 10 unbroken reps.

Post your loads, pullup reps and dip reps to comments.

Sunday 141005

Option One:

6 minute AMRAP

100′ duck walk @ 1.5x body weight or more

10 GHD situps

Rest 3 minutes

For time —

100 KB swings @ 70 men and 44 women

For every drop of the KB there is a 10 box jump penalty on the spot

Option Two:

“Log Grace” 30 ground to overhead with a log Men @ 135+ Women @ 85+ Post loads and times to comments.

Option Three:

Every Minute On the Minute(EMOM) x 15 minutes

20 seconds of Backward sled/tire drag

3 Muscle Ups(bar or rings)

 

Sunday 140921

_MG_6663

30 minutes — alternate movements each minute

First minute 50′ zercher yoke carry @ 2x body weight

Second minute 10 russian KB swings (AHAP — as heavy as possible)

Third minute 10 walking DB lunges (AHAP)

Scale as needed. The KB and the DB’s should be heavy enough that it’s difficult to go unbroken. If you don’t have a single KB heavy enough hold one KB in each hand.

Sunday 140914

Mikey

“Hayden” (25 minute cap)

30 push jerks (from a rack) with 2 tire flips EMOTM

then — (no rest in between the jerk and the bench)

30 bench presses with 2 tire flips EMOTM

Push jerk and bench press weight options:
Rx’d – 185/120
LII – 155/105
LI – 115/80

Tire should be 1.5 X Body Weight or as heavy as possible.

Post loads and times to comments.

Sunday 140907

“Thruster Party”

EMOM complete 1 thruster from a rack

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225. Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Post final successful lift and current 1RM to comments.

Sunday 140824

Weighted Pull Up

Option One : Deadlift “Kalsu”
5 burpees to start each minute
AMRAP Deadlifts for the balance of the minute
Repeat this process for 100 deadlifts or 20 minutes…whichever comes first
Men @ 2x BWT
Women @ 1.5x BWT
Scale as needed. Post loads, time, and/or total reps to comments.

Option Two: “Gomez”
5 rounds with rest in between rounds. Each barbell cluster counts for a single round. No drops of the barbell allowed. You must increase the load on every set. Once you lift the barbell for the first clean you cannot dump it until you finish the split jerk. That completes your round. Increase weight, rest, and hit it again.
1 high hang squat clean
1 low hand squat clean
1 full squat clean (from the floor)
1 push press
1 high hang squat clean
1 low hand squat clean
1 full squat clean (from the floor)
1 push jerk
1 high hang squat clean
1 low hand squat clean
1 full squat clean (from the floor)
1 split jerk
Post loads on each round to comments.