15 min EMOM
3 Deadlifts 315/205#
5 Bar Over Burpees
Rx+= 345/225#
ALL 15 Rounds and weight must be completed for RX & RX+
August 1-31
20k Row Challenege!
-Write your name on the Challeneg board to participate.
-Track your own distance
-ALL rowing must be done at Timberline!
-Works outs AND warm ups COUNT 🙂
GOOD LUCK TO YOU ALL!
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
$Cash In= 300m Row
5 RFT
10 Goblet Squats 53/35#
10 Sit Ups
10 KB Push press 53/35#
* One KB per athlete.
1- 200m Run
2- Power Snatch 115/ 80
3- Box Jump Over 24/20
4- Burpees
5- Hang Power clean 115/ 80
6- Push ups
7- Toes to Bar
8- Push Press 115/80
9- Deadlifts 115/ 80
10- Pistols
11- Pull ups
12- Front Rack Lunges 115/ 80
21-15-9
Burpees
Box Jumps 24/20″
*Teams of 2:
100 Pull Ups
200 Push Ups
300 Squats
Complete movements and reps as desired.
*3 Card Draw*
CLUBS= MB Cleans 20/14#
DIAMODS= Box Jumps 24/20″
HEARTS= Row (Cals)
SPADES= Wall Ball Shots 20/14#
JOKER= Ball Slams 20/15#
Draw 3 cards, perform all movements according to suit and number, then 200m Run. Complete as many ROUNDS/REPS in 18 min.
*Mix/Match, Best 5 card poker hand wins!
3x 1min ME
Sit Ups
3-6-9-12-15
Floor Press 115/75#
Front Squat 115/75#
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups