MAR 9 – 15

For Time (CAP 35:00)

w/ a partner…

10 Wall Walk
50 Power Clean @135/95
20/15 Cal Row-Ski or 15/10 Cal Bike

8 Wall Walk
40 Power Clean
40/30 Cal Row-Ski or 30/25 Cal Bike

3 Wall Walk
30 Power Clean
60/40 Cal Row-Ski or 40/30 Cal Bike

4 Wall Walk
20 Power Clean
80/55 Cal Row-Ski or 55/40 Cal Bike

2 Wall Walk
10 Power Clean
100/70 Cal Row-Ski or 70/50 Cal Bike

Sun 

For Time

10 Snatch @115/85
10 HSPU
15 GHD Sit Up

8 Snatch @135/95
10 HSPU
15 GHD Sit Up

6 Snatch @155/105
10 HSPU
15 GHD Sit Up

4 Snatch @175/115
10 HSPU
15 GHD Sit Up

2 Snatch @185/125
10 HSPU
15 GHD Sit Up

Monday

OVERHEAD SQUAT

Every 2:00 for 14:00 (7 Sets)
@loading

2 OHS
*3sec down
**2sec pause at bottom

Metcon:

5 Rounds For Time (CAP 16:00)

15 TTB
30 Wallball @20/14
60 Double Under

Tuesday

PUSH JERK

Every 2:00 for 14:00 (7 Sets)
@loading

2 Push Jerk
*2sec pause in catch

Metcon:

5 Sets of:

1:30 ON
15 KB American Swing @70/53
MAX of Burpees

1:30 REST

Score: Total of Burpees.

Wednesday 

“HERO – THE PAYNE TRAIN”

For Time (CAP 33:00)

300m Run
5 Rounds of “Cindy”
300m Run
4 Rounds of “Cindy”
300m Run
3 Rounds of “Cindy”
300m Run
2 Rounds of “Cindy”
300m Run
1 Round of “Cindy”
300m Run

“CINDY”
5 Pull Up
10 Push Up
15 Air Squat

Thursday 

CLEAN COMPLEX

Every 2:00 for 14:00 (7 Sets)
@loading

1 Clean High Pull*
1 Power Clean**

*3″ floor to knee (both)
**3″ pause in catch

Metcon:

EMOM 16:00 (4 Sets)

a. 1 Power Clean @90%
b. 3-5 Pullover
c. 250/200m Row-Ski or 600/400m Bike
d. Rest

Friday 

Open 24.3

POPULAR POSTS

JAN 11 – 17

Saturday 30 Rounds For Time (CAP 40:00)w/ a partner…“YOU GO I GO” (one round each)1 Clean @155/105 (RX+ 175/115)3 Muscle Up5 Burpee Over Bar Sunday

Dec 28 – Jan 3

Saturday 20 Rounds For Time (CAP 35:00)w/ a partner…“YOU GO I GO” (one round each)5 Pull Up (RX+ CTB)5 Single DB Devil Press @50/3510 Single

DEC 21 – 27

Saturday 3 Rounds For Time (CAP 36:00)w/ a partner500/400m Row-Ski or 1250/875m Bike50 Single DB Snatch @50/35500/400m Row-Ski or 1250/875m Bike50 Single DB Box Step

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