Wednesday, December 7, 2016
As many reps as possible in 18 minutes of:
3 Rope climbs
30 Sit ups
30 Double unders
Tuesday, December 6, 2016
Strength
Squat
Conditioning
Complete as many reps as possible in 12 minutes following the rep scheme below until time expires:
2 Clean & jerk (185#/130#)
1 Round of “Cindy”
4 Clean & jerk (185#/130#)
1 Round of “Cindy”
6 Clean & jerk (185#/130#)
1 Round of “Cindy”
8 Clean & jerk (185#/130#)
1 Round of “Cindy”
10 Clean & jerk (185#/130#)
1 Round of “Cindy”…
Sunday, December 4, 2016
Strength
Squat
Conditioning
Every 5 minutes for 5 rounds:
Run 400m
20 Wall ball (20#/14#)
Saturday, December 3, 2016
4 Rounds for time of:
5oom Row
5 Strict pull ups
10 Kipping pull ups
25 KB swings (70#/53#)
5 Strict ring dips
10 Kipping ring dips
Wednesday, November 30, 2016
Strength
Squat
Conditioning
150 Double unders
-THEN-
4 Rounds of:
6 Snatch (135#/95#)
12 Bar muscle ups
Tuesday, November 29, 2016
“Filthy Fifty”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
♦ compare to 09/03/15 ♦
