Perform one 1/2 gasser on the minute for 5 minutes: *Start the clock. At the top of every minute perform one 1/2 gasser. rest for 2 mins. 21, 18, 15, 12, 9, 6, 3 swings 55 lbs burpees over 24″ box

5, 3, 1 of overhead squat, front squat and back squat rest approx. 2 mins. “Cindy” Complete as many rounds in 12 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats post comments:

filthy fifty (cut off time is 25 mins): 50 box jumps (24″ high) 50 jumping pull up’s (rings used) 50 kettlebell swings (50 lbs DB used) 50 walking lunges 50 knee to elbows (substitute v-up’s) 50 push press (45 lbs BB used) 50 sit up’s (substitue dips) 50 wall ball (15 lbs used) 50 burpees […]

with a continuous running clock (20 mins total); 20 air squats, 1 push up, 19 air squarts 2 push up’s…1 air squat 20 push up’s to finish. rest 2 mins. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 box jumps 36′ tall. Post comments: