Sunday, April 15, 2018
From 0:00 – 5:00
Row 250m
50 Sit ups
From 5:00 – 10:00
Row 250m
40 Push ups
From 10:00 – 15:00
Row 250m
30 Pull ups
From 15:00 – 20:00
Row 250m
20 Deadlift (205#/140#)
Saturday, April 14, 2018
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
♦ compare to 08/27/16 ♦
Thursday, April 12, 2018
Skill / Strength
Clean
Conditioning
AMRAP in 12 minutes of:
8 Chest to bar pull ups
4 Cleans
12 Air squats
Wednesday, April 11, 2018
For time:
20/14 Calorie assault bike
20 Shoulder press (95#/65#)
25/17 Calorie assault bike
25 Push press (115#/80#)
30/20 Calorie assault bike
30 Push jerk (135#/95#)
♦ compare to 09/5/17 ♦
Tuesday, April 10, 2018
“The Ghost”
6 Rounds for total reps of each:
1 Minute max calorie row
1 Minute max burpees
1 Minute max double unders
1 Minute rest
♦ compare to 04/14//16 ♦
Sunday, April 8, 2018
AMRAP in 15 minutes of:
50 Alternating dumbbell snatch (50#/35#/20#)
40 Burpees
30 Air squats
20 Push ups
10 Pull ups
Saturday, April 7, 2018
10 alternating rounds for time of:
15 KB swings (53#/35#)
15 Power cleans (115#/80#)
15 Box jumps (24″/20″)
