081021
Tuesday
Row, ball, press
- Three rounds for time:
- 250m Row
- 50 x Wall ball @ 20#
- 25 x Push Press @ 75#
081014
Tuesday:
Fire
- For time:
- Wood chop / Axe chop tire 40 strikes
- Tire drag x 200m
- Climb 5 flights of stairs carrying 75# *
- Run 400m with 40# weight vest
- Sandbag clean and press x 20 @65#
*75# can be composed of any item combination:
- kb’s
- db’s
- sandbags
- heavy bags
- small child
- weight vest
080922
Monday:
Man Makers with GHD Sit-ups / Extensions
- 5 x Man-Makers* x 45# db
- 10 x GHD Sit-ups
- 20 x GHD Extensions
Jean: 20:23
- Four rounds
- 15# db’s
- Floor elevated leg situps
- Prone Leg scissors
Hank: 32:10
- Three rounds
- 15# db’s
- 5 x GHD situps / extensions
*Man-Makers:
- Combination Renegade Row with power clean and push press
- db’s on floor
- squat thrust legs and perform one push up while above db’s
- Renegade Row
- stand with db’s
- power clean db’s
- push-press db’s
That is a Man-maker
