 Strength 1:
25:00 to Find 1RM Clean MetCon: 1 Min Push Ups 1 Min Snatch (95/65) 1 Air Squats 2 Min Snatch (115/75) 1 Min Pull Ups 3 Min Snatch (135/85) 1 Min Burpees
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 Gymnastic Strength:
15:00 Planche Work Metcon 1: 21-15-9 Back Squat (185/135) KB Swings (75/55) Rest 5min Metcon 2: 12-9-6 Front Squat (155/115) Chest to Bar Pull Ups Rest 5min Metcon 3: 9-6-3 OH Squat (135/95) HSPU Strength Class: Part 1: Jerk Foot Work Part 2: Mobility Work  Gymnastic Strength:
In as few sets as possible complete: 5 Ring Muscle ups 10 Bar Muscle ups 20 C2B Pull up 30 Pull ups 25:00 Cap MetCon: 6:00 AMRAP 8 Burpees 48 Double Unders Bonus: 100 Hollow Rock for Time  Strength :
25:00 to Find 1RM Front Squat Metcon: 21 Thrusters, (95/65) 21 Russian KBS, (75/55) 400m Run 15 Thrusters, 95/65 15 RussianKBS, (75/55) 400m Run 9 Thrusters, 95/65 9 Russian KBS, (75/55) 400m Run Strength Class: Mobility Work HS Walk  Strength:
25:00 to Find 1RM Shoulder Press Metcon: 24:00 AMRAP A. In a 10 Minute Window: 1 Mile Run + Max reps of deficit HSPU (6/3) Rest 3:00 B. In a 7 Minute Window: (at the 10:00 mark) 800m Run + Max reps of Strict HSPU Rest 3:00 C. In a 4 Minute Window: (at the 20:00 mark) 400m Run, Max reps of HSPU  Strength:
25:00 to Find 1RM Deadlift MetCon 1: Set Max Unbroken Clean & Jerk (135/95) If you reach 30 reps (Grace) than time is your score. Otherwise, unbroken reps. (5:00 Cap) MetCon 2: 7:00 AMRAP 7 Kb Swings (75/55) 14 Wall Balls (20/14) Sarah W and Nadine down at the beach  Strength 1:
25:00 to Find 1RM Bench Press Metcon : 15:00 AMRAP 15 squats 15 Sit ups 15 Push Ups 15 Pull ups Tom and Justin down at the Beach Strength Class: Part 1: Snatch Pulls Part 2: Mobility Work  MetCon:
30:00 AMRAP of: 800-meter Run, 25 Dumbbell Thrusters, 35/25 lb. 400-meter Farmers Carry, 35-/25 lb. dumbbells Brandon pulling hard during the "Terrible Tire"  Strength :
25:00 to Find 1RM Jerk Metcon: 3 Rounds: 21 Cal Row 15 Box Jumps, 24/20 9 Power Snatch, 135/85 Coach Steve @ Beach Brawl 2015 Strength Class: Mobility Work  Strength:
25:00 to Find 1RM Back Squat Metcon: 12:00 Amrap 6 Chest to Bar Pull Ups 12 Burpees 24 Double Unders Brandon, Nicki and Matt @ Beach Brawl 2015 |
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