Stamina

2 Rounds:
Partner A - 20 KBS, 1.5 pood
Partner B - Max Pushups
Run down beach to surf waist deep and back
Switch exercises and run again

Metcon - Randy

FT:
75 Power Snatch, 75#
4:34

Metcon

FT:
20 Thrusters, 95#
20 Burpees
20 Hang Power Cleans, 95#
20 Air Squats
20 Push Press, 95#
20 SDLHP, 1.5 pood KB
20 Back Squat, 95#
20 Slam Balls, 40#
11:38

Metcon (Tue 9/25)

5 RFT:
15 GHD Situps
15 KBS, 1.5 pood
*Don't remember exact time but sub 10 min

Glow 9.1

3 Sets:
Ab Wheel x 10
6 Inches hold x 1 minute

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 2x1 @ 160#, 1x2 @ 150#, 1x3 @ 140#
B.  Power Clean and Jerk 1x3 @ 180#, 1x2 @ 190#, 3x1 @ 205#, 1x2 @ 190#, 1x3 @ 180#

Metcon

Reverse Hypers 4x10 @ 180#
SL DB RDLs 4x6 ea @ 30#

AMRAP 20:
15 KBS, 2 pood
10 Back Squat, 205#
7R + 15

Metcon

10,9,8,7,6,5,4,3,2,1 rep rounds for time of:
275# DL
Burpees
11:09

Metcon

AMRAP 20:
5 DL
5 HPC
5 FS
5 PP
5 BS
@ 115#
8R + 5 + 5 + 1

Metcon

FT:
30 DBall Cleans, 100#
LT = 3:39
2:08

Metcon

GH Raises 3x10 @ BW
10# Plate Drag Plank 3x10 ea

FT:
21-15-9
KBS, 1.5 pood
Burpees
3:58

Glow 8.3 + Metcon

A.  Power Snatch 1x2 @ 140#, 1x1 @ 150#
B.  Power Clean and Jerk 1x1 @ 180#, 2x1 @ 190#
C.  Snatch Pull 2x3 @ 165#, 2x2 @ 185, 2x1 @ 205#

9 RFT:
5 Strict Pullups
5 Thrusters, 135#
12:57

Metcon

2 RFT:
30 Back Squat, 135#
30 Burpees
9:45

Metcon

10 RFT:
10 KBS, 1.5 pood
12 Pushups
*Every minute that passes do 10 Goblet Squat, 1 pood KB
11:52

Glow 8.2 + Metcon

A.  Hang Power Clean 1x2 @ 180#, 1x1 @ 190#
B.  Power Snatch 1x3 @ 140#, 2x2 @ 150#
C.  Clean Pull 2x3 @ 225#, 2x2 @ 245#, 2x1 @ 265#

FT:
21-15-9:
Power Clean, 95#
Push Press, 95#
4:46

Yoga Core + Yoga

Glow 8.1

A.  Hang Power Snatch 2x2 @ 140# - 150#
B.  Power Clean 3x2 @ 190# - 205# - 205#
C.  Push Press 3x2 @ 160# - 160#  - 170#
D.  Valslide eccentric hamstring extensions 3x10

Metcons

FT:
100 Burpees
*Every minute that passes do 2 DBall Cleans (100#)
9:47

10 minute time cap:
20 Back Squat,135#
15 Back Squat,185#
10 Back Squat, 225#
5 Back Squat, 275#
Max reps Back Squat, 205#

8

Seal pushup challenge

For max rounds:
1 Pushup + 1 kneeling (no weight) vertical press
2+2, 3+3, etc until failure
*No rest btwn
10R + 7

Metcon

3 RFT:
25 DB Push Press, 45#
50 DUs
25 DB Bent Over Rows, 45#
15 Slam Balls, 40#
19:52

Metcon

EMOM 21:
1st minute - 15 Vertical straight leg lifts
2nd minute - 15 Burpees
3rd minute - 15 KBS, 1.5 pood
Rx'd

Glow 7.3 + Metcon

Box Jumps

A.  Power Clean 2x2 @ 190# - 205#, 2x1 @ 215#
B.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 2x1 @ 160#, 1x3 @ 140#
C.  Clean Pull 2x3 @ 205#, 2x2 @ 225#, 2x1 @ 245#

AMRAP 20:
3 Tire Flips, 500#
6 Back Squat, 225#
9 Burpee Pullups
5R