Saturday, December 17, 2016
10 Rounds for time of:
30 Double unders
10 KB swings (53#/35#)
10 Burpees
Thursday, December 15, 2016
Strength
Squat
Conditioning
(Power) “Elizabeth”
21-15-9 reps of:
Power cleans (135#/95#)
Ring dips
♦ compare to 07/16/13 ♦
Wednesday, December 14, 2016
AMRAP in 8 minutes of:
8 Overhead box step ups (45#-24″/25#-20″)
8 Chest to bar pull ups
Rest 4 minutes
AMRAP in 8 minutes of:
8 Sumo deadlift high pull (95#/65#)
8 Box jumps (24″/20″)
Tuesday, December 13, 2016
Strength
Squat
Conditioning
For time:
100 Air squats
50 Push jerk (135#/95#)
100 Air squats
Sunday, December 11, 2016
Conditioning
“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 ♦
Thursday, December 8, 2016
Strength
Squat
Conditioning
5 Rounds for time of:
8 Thrusters (155#/105#)
8 Bar facing burpees
