Month: December 2018

Friday-December 21, 2018

“K2″ 14 minute AMRAP of: -3/2 rope climbs -7 box jump overs -14 (7L/7R) kettlebell snatch Competition: -53/44 or 35 KB -24/20″ Performance: -44 or 35/26 KB -24/20” Fitness: -9 scaled rope climbs or 12 ring rows -35/26 or 18 KB -Step ups as needed

Monday- December 17, 2018

Competition: “Annnnie” 100-80-60-40-20 -Double unders 50-40-30-20-10 -Sit-ups Performance: “Annie” 50-40-30-20-10 -Double unders -Sit-ups Fitness: 100-80-60-40-20 -Single unders 50-40-30-20-10 -Sit-ups

Wednesday- December 12, 2018

“17.4-ish” 13 minute AMRAP of: -55 power cleans -55 wall balls -55 calorie row -55 chest to bar pull-ups Competition: -As written -95/65 -20/14 ball Performance: -75/55 -Pull-ups -20/14 ball Fitness: -65/45 -Strict banded or ring rows -14/10 ball

Tuesday- December 11, 2018

“Chalice” 3 Rounds For Time: -40 double unders -20 dumbbell goblet lunges -40 double unders -20 dumbell hang clean and jerk -40 double unders -20 dumbell goblet squats Competition: -50/35 Performance: -35/25 Fitness: -25/15 -20 double unders or 80 singles

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