Thursday, October 27, 2016
With a 20 minute clock:
30 Calorie row
30 Deadlift (135#/95#)
Rest until the 5:00 mark
30 Calorie row
30 Hang power cleans (95#/65#)
Rest until the 10:00 mark
30 Calorie row
30 Front squats (135#/95#)
Rest until the 15:00 mark
30 Calorie row
30 Shoulder to overhead (95#/65#)
Wednesday, October 26, 2016
Skill / Strength
Hang snatch
Conditioning
For time:
100 Double unders
-THEN-
5 Rounds of:
5 Hang power snatch (95#/65#)
10 Pull ups
Tuesday, October 25, 2016
Strength
Squat
Conditioning
For time:
Run 200m
21 Burpees
Run 200m
15 Burpees
Run 200m
9 Burpees
Run 200m
15 Burpees
Run 200m
21 Burpees
♦ compare to 10/07/15 ♦
Sunday, October 23, 2016
“Helen”
3 Rounds for time of:
Run 400m
21 KB swings (55#/35#)
12 Pull ups
♦ compare to 06/22/16 ♦
Saturday, October 22, 2016
“Nancy”
5 Rounds for time of:
Run 400m
15 Overhead squats (95#/65#)
♦ compare to 05/03/15 ♦
Thursday, October 20, 2016
21-15-9 reps for time of:
Thruster (95#/65#)
Front squat (95#/65#)
Wall ball (20#/14#)
♦ compare to 05/15/16 ♦
Wednesday, October 19, 2016
AMRAP in 12 minutes of:
2 Rope climbs
6 Deadlift (275#/185#)
9 Box jumps (24″/20″)
