9.23.19

BASECAMP 2 min Max KB Snatch Rest 2 minutes 2 min max KB Snatch Rest 5 min EMOTM x 15 Min 1. 10 Med ball cleans Min 2. 10 DB Seated Strict Press Min 3. 10 Box Jumps VERTICAL X EMOTM X 14 Odd: 1 Power Clean + 1 Front Squats + 1 Jerk Even: 1 Squat Clean + 1 Hang Squat +...

9.20.19

BASECAMP & VERTICAL X In teams of 2, complete for time 60-40-20-10 Calorie bike T2B Meter bear Crawl Ring Rows  

9.19.19

BASECAMP  & VERTICAL X For Time 75 Jump ropes (35 DU) 75 Back Squats (45/35#) 75 Abmat situps 75 Jump ropes (35 DU) 75 * 75 Push Press (45/35#) 75 Jump Ropes (35 DU) * choose your own adventure

9.18.19

Happy 75th Birthday Pop! And Happy 918 Day Tulsa! 5 rounds, not for time 9 walking pushups 1 DL (90%) 8 Box Jumps (24/20″) 18 cal Row...

9.17.19

BASECAMP 6 Rounds For Time 400m run 10 Alternating DB Snatch (50/35#) VERTICAL X 6 RFT 400m run 3 Power Snatch (75%)  

9.16.19

BASECAMP For time 9, 11, 13, 15 Burpees DB Hang Squat Clean Tbrusters Chest to Bar Pullups VERTICAL X Back Squat: 1,1,1,1,1,1,1

9.13.19

BASECAMP 100m run 200m run 400m run 800m run 400m run 200m run 100m run *equal work to rest ratio ** bike or row can be substituted VERTICAL X 4 Rounds For Time 100m Farmers carry 14 HSPU 20 DB Reverse Lunge...

9.12.19

BASECAMP 4 rounds 100m DB Farmers carry (50/35#) 15 HSPU 20 Box Step Ups (20/16″) (50/35#) VERTICAL X Push Press: 10×3 @85% +10/5#

9.11.19

5 RFT 5 DL (315/205#) 10 Pushups with feet on plate 15/12 cal bike 20 DU

9.10.19

BASECAMP 6 ROUNDS, each for time 10 American KB Swings (55/35#) 20 Half Tacos (10 per leg) 10 Pullups 200m run *Rest 1 min between each round VERTICAL X 6 ROUNDS, each for time 10 Hang Power Snatch (75/55#) 20 Half Tacos (10 per leg) 10 Pullups 200m run Rest 1 min...