Posts filed under: Overflow program

Friday, October 20

A) For time: 20 Dead lifts (275/185) 30 Box jump overs (24/20) 40 KB swings (55/35) 50 Double unders 50 Calorie row 50 Double unders 40 KB swings 30 Box jump overs 20 Dead lifts...
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Wednesday, October 18

A) Build to a 2RM weighted pull up then, For time: 20 Pull ups @ 60% of 2RM...
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Tuesday, October 17

For quality: (note time) 100 Alt DB floor presses (25’s) 80 Alt DB up right rows 60 Zombie sit ups (hands on head and keep hips on the floor) 40 Bounding box jumps (22″) use 25lb plate (35lb if comp...
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Monday, October 16

A) For time: 1000m ski erg 15 Muscle ups...
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Friday, October 13

A) 5 rounds for time: 5 Dead lifts (275/185) 10 Burpees...
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Tuesday, October 10

A) For time: 1000m run 50 Pull ups 25 Squat snatches (155/105)...
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Monday, October 9

A) For time: 1000m row 50 HSPU 25 Squat cleans (185/125)...
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Friday, September

A) CLIMB THE LADDER 12 minute AMRAP 1 Toes to bar 1 OHS (135/95) 2 Toes to bar 2 OHS 3 ” ” 3 ” ” etc…...
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Wednesday, September 27

NO OVERFLOW TODAY...
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Tuesday, September 26

A) For time: 10-20-30 DB snatch (50/35) Burpee box jump overs (24/20)...
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