10.15
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Athletes: VSO 4:15
SJK 9:17
R 5:20
SLW 5:16
SH 10:23
PAM 7:52
ANN 10:45
SMW 6:40 RX
10.17
"Forrest"
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
Great work Athletes: TMM 28:14
SLW 26:12
SJK 36:47
SH 37:13
PAM 38:16
10.13 For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Athletes:
LC 10:50
ANN 16:54
VSO 10:58
SJK 14:52
PAM 12:23
TAM 10:29
Athlete
10.11
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Unit for the row is "calories".
Athletes: SLW 7 9 9 6 6
TMM 8 10 7 6 6
10.09
Baseline
400m run
40 Squat
30 Situp
20 Pushup
10 Pullup
Athletes: VSO 4:50
SLM 5:15
TMM 6:24
SMW 6:03
10.07
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Athletes: LC 6:04
CAM 15:00
VSO 6:04
PAM 8:46
ANN 9:50
10.05
"Cindy"
AMRAP 20
5 Pullup
10 Pushup
15 Squat
Todays athletes:
SLW 14r
TMM 14r
PK 10r
ANN 13r
10.04
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
todays athletes:
SJK 15:26
SSM 7:20
SLW 7:48
SLMW 4:26
SMR 8:34
PK 8:41
VSO 5:54
