12 Minute AMRAP: 10-Jerks (135/95) 10-T2B 30-Double Unders

   A) 1-1-1-1-1—Bench Press -then- 5 reps at 85% of today’s 1RM B) 12 Minute AMRAP: 7-Ring Rows 14-Med Ball Sit Ups (20/14) 21-Med Ball Cleans (20/14)

  “Goat Day” 20 Minute EMOM: Even Minutes- Goat 1 Odd Minutes- Goat 2 *Goat is a weakness that you feel needs a little extra attention.  ➢ These “goats” can come from 3 different categories: 1. Skill- The goal is to become more proficient in a single lift/movement 2. Strength- Limit reps to 1-5. Build... Read More

  “Nancy” 5 Rounds: 400 Meter Run 15-OHS (95/65) 

   A) 1-1-1-1-1—Back Squat -then- 5 reps @85% of today’s 1RM B) “Tabata” Hollow Hold Superman Hold

   “Jennifer” 26 Minute AMRAP: 10-Pull Ups 15-KBS (53) 20-Box Jumps (24)

   “Lurong Benchmark #3” For Time: 50-Wall Balls (20/14) 50-Dumbbell Snatchs (50/35) 50-Pistols 50-C2B Pull Ups

For Time: 5,000 Meter Row *22 minute cut off @25 Minutes  5 Minutes to find 1RM Power Clean   

   7 Minute AMRAP: 50-Double Under 2-Rope Climbs 10-HSPU 3 minute rest 7 Minute AMRAP: 50-Double Unders  10-T2B 10-Ring Dips Apollo Games Event 2 and Event 3 have been announced. 

   A) 15 Minutes to find 1RM Front Squat -then- 3 reps @85% of today’s 1RM 5 reps @80% 12 reps @70% B) 10 Minute EMOM: Even: 12-KBs Front Rack Walking Lunges (53/36) Odd: 30 Second Hollow Hold