Saturday, July 22, 2017

Friday, July 21, 2017

Chutes and Ladders

LADDER - With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

CHUTE - When you are unable to complete your pullups, it is time to "chute" back down. However high you climbed up the ladder is how far you chute back down. So if you climbed to the 7th pullup rung but missed on the 8th, do 7 HSPU and begin climbing the ladder again. Start back at the beginning with one pullup.

TIME - 30min on the clock. Get as many points as you can during that time. Highest points wins.

SCORING - Each rung you climb with regular pullups is worth its value. Add your points as you go. If you climb five rungs your score is 1+2+3+4+5=15. If you climb 10 rungs, your score is 55. Each time you miss, "chute" back down as quickly as possible so you can start climbing again.

C2B BONUS! - Double Points!!!! To earn C2B Bonus points you must start C2B at round 1 and continue as long as you are able. When you are unable to do c2b, you can continue with regular pullups for regular points. You must complete the set # of pullups in that minute.
Ie. Rounds 1-5 c2b, round 6 (3 c2b and 3 regular), rounds 7-10 regular
2(1+2+3+4+5)+6+7+8+9+10=70 pts

Post scores to comments. Compare to 9/29/11, 12/2/14, 7/16/15, and 8/5/16.

Thursday, July 20, 2017

Front Squat x 3

15 minutes to establish a 3-Rep Max Front Squat (compare to 4/18/16 , 9/14/16)

-then-

10 minute AMRAP. Using 50% of your 3-rep max FS, climb the following "ladder" as high as you can!
1 FS
2 Box Jump, 24/20
3 FS
4 Box Jump
5 FS
6 Box Jump
7 FS
8 Box Jump ... etc.

Post load and total reps to comments. Compare to 10/16/13, 12/4/14, 3/9/15, 7/17/153/7/16, and 11/29/16.

Wednesday, July 19, 2017

Max Clean & Jerk

20min to establish max clean and jerk

Then

For time:
25 Burpees
25 power clean, 135/95
25 Burpees
EMOM do 7 Wallballs, 20/14

On 3-2-1 go, begin doing Burpees. At 1:00, complete 7 WB. Continue with Burpees and power cleans. Each minute do 7 WB. Post max C&J load and time to comments. Compare C&J loads to 11/24/142/19/154/14/15, 7/15/15, 12/28/15, and 11/21/16

Tuesday, July 18, 2017

30 Minute Break

30 minute AMRAP
1000M Row or Run
90 Burpees
80 squats
70 sit-ups
60 push-ups
50 pull-ups
40 Russian KBS, 2/1.5
30 ball slams, 30/20
20 box jumps, 24/20
10 hspu

If you complete the chipper before 30 minutes is up, begin again. Each meter rowed = 1 rep. Post reps to comments. Compare to 12/1/14, 7/14/15, 8/1/16, and 11/23/16.

Monday, July 17, 2017

10-8-6-4-2 OHS

20 minutes to establish 10-8-6-4-2 max OHS

Then

For time
5 snatch, 115/85
20 DU or lateral hops
10 snatch, 115/85
40 DU or lateral hops
15 snatch, 115/85
60 DU or lateral hops

Post total of all loads and time to comments. Compare to 11/25/14, 7/13/152/18/16, 8/23/169/6/16, and 11/22/16.

Sunday, July 16, 2017