2016may6

20160506

"Rx"

E2m for 12'
2 front squat

Tc' 12'
6x5 kb.thruster
6x5-5 bulgarian squat

amrap 10'
20 snatch/clean and jerk
20pull up/ttb
20 burpee

"Open"

Emotm 25'
Rowing/skiing/ ad/ running
10 kb.thruster
30" battle rope
40" su/du
5-5 bulgarian squat

amrap 10'
20 snatch/clean and jerk
20pull up/ttb
20 burpee

2016may5

20160505

"Rx"

E2m for 12'
3 deadlift

Time cap 12'
5x5 strict hspu/ 5x7 kipping hspu
5x8 inv. Rowing

amrap 10'
1 bear comlex
10 wallball
10 jumping over the bar

"Open"

Emotm 12'
5deadlift +5 burpee
5box jump+5 burpee
5am.swing+ 5 burpee

Emotm 12' 40"/20"
Left plank
Right plank
Back plank
Plank

amrap 10'
1 bear comlex
10 wallball
10 jumping over the

2016may4

20160504

"Rx"

E2m for 12'
3 back squat

Time cap 12'
5x5 push press
5x5 strict pull up

amrap 10'
5 c&j
8 ttb
11 burpee

"Open"

Emotm 12'
Rowing/ skiing/ad/run
Handstand hold

E2m for 12'
5 pull up
10hrpu
15 air squat

amrap 10'
5 c&j
8 ttb
11 burpee

2016may3

20160503

"Rx"

E2m for 12'
1snatch+1hang snatch

E3m for 12'
5ohs
10 burpee
15 kb swing

amrap 10'
9 wallball
9 power clean

"Open"

Emotm 12'
10 thruster
30" plank

Emotm 12'
10-15 burpee
10-15 kb swing

amrap 10'
9 wallball
9 power clean

2016may2

20160502

"Rx"

E2m for 12'
1 clean+1 hang clean

Emotm 12'
4 shoulder press
30" back squat

amrap12'
12 burpee-boxjump
12 pull up

"Open"

Emotm 12' 30"/30"
Rowing/skierg/ad
Jumping rope

E3m for 12'
12 gtoh
16 back rack lunge
20 V-sit up

amrap12'
12 burpee-boxjump
12 pull up

2016apr30

20160430

"RX"

Max rep unbroken pull up 2x
Tc: 6'

Rest 2'

Amrap 2'
Pistol

Emotm 12'
10 strict T2B
10 ab wheel
30" plank
30" back plank

"Elizabeth"
21-15-9reps
Power clean, 60/40kg
Ring dip
Tc:10'

"Open"

Emotm 10'
10-15 burpee
10-15 thruster

Emotm 12'
10 strict T2B
10 ab wheel
30" plank
30" back plank

"Elizabeth"
21-15-9reps
Power clean, 60/40kg
Ring dip
Tc:10'

2016apr29

20160429

"RX"

1rm shoulder press
Tc: 6'

Rest 2'

Amrap 2'
Burpee

Emotm 10'
10-20 pull up
15-20 v-ups

"Karen"
150 wall Ball shot

"Open"

Every 150sec for 10'
10-10 kb clean&press
20 kb sdhp

Emotm 10'
10 ring row
30" drivers hold

"karen"
150 wall Ball shot