CFG 11.2

180WOD
15 AMRAP
9 Deads 155/100
12 Games Pushups
15 Box 24/20
go hard - go fast

FGB...300

180WOD
60 burpees
Rest 1 min
60 SDHP
Rest 1 min
60 wall ball
Rest 1 min
60 push press
Rest 1 min
60 cal row


-- Post From My iPad

Legs By Brad

180Skill
10,10,8,8,5 back Squat

180WOD
10-1 ladder
Goblet
AirSquat Box Jump
V-Up
Lunge

6 round Jam

180 WOD
21 Alternate rounds of 21 pulls on the rower / Burpees
15 Toes to Bar
9 Lunges (18 steps)
6 Deadlift 185/135

The Chipper

180WOD
50 wall ball
40 kb
30 games pushups
20 burpees
10 thrusters 115/75
20 burpees
30 pull ups
40 slams
50 box



-- Post From My iPad

Rotate your "tabata"

180 BUY IN

400M run for time
Then....do it again and try to beat your first one!

180 WOD

Tabata of:

Walking lunges
kb swings
sit ups
push ups

20 secs of work/10 sec of rest...rotating 6 rounds of each movement

Squat Clean Thrusters!

180 WARMUP
3MIN OF BURPEES
(hopefully reaching and or exceeding your first time doing it, 8 weeks ago!)

180 WOD

10 BURPEE BOX JUMPS
1 - 5 LADDER of SQUAT CLEAN THRUSTERS 135/95
200M RUN

20min AMRAP

After reaching 5 SCT's return for 1 rep for round 6, 2 reps for round 7 etc.