Sunday, May 22, 2016
Strength
Overhead squat
Conditioning
4 Rounds for time of:
20 Overhead squats (115#/75#)
20 Box jumps (24″/20″)
Saturday, May 21, 2016
Partner “Cindy”
As many rounds as possible in 20 minutes in teams of two of:
5 Pull ups
10 Push ups
15 Squats
Friday, May 20, 2016
Body fat Testing Tomorrow.
Open to the public. Call to book a time slot.
Rest / Make-up / Mobility
Thursday, May 19, 2016
Throwback To 2013
Strength
Back Squat
Conditioning
AMRAP in 6 minutes of:
21 Burpees over the bar
21 Snatch (95#/65#)
15 Burpees over the bar
15 Snatch (115#/75#)
9 Burpees over the bar
As many snatch (135#/95#) as possible
Rest 6 minutes
AMRAP in 6 minutes of:
9 Burpees over the bar
9 Snatch (135#/95#)
15 Burpees over the bar
15 Snatch (115#/75#)
21 Burpees over the bar
As many snatch (95#/65#) as possible
Wednesday, May 18, 2016
For time:
Run 800m
30 L-pull ups
Run 600m
40 Strict pull ups
Run 400m
50 Kipping pull ups
Tuesday, May 17, 2016
Skill / Strength
Handstand
Conditioning
AMRAP in 10 minutes of:
20 Box jumps (24″/20″)
10 Handstand push ups
Sunday, May 15, 2016
Strength
Back squat
Conditioning
21-15-9 reps for time of:
Thruster (95#/65#)
Front squat (95#/65#)
Wall ball (20#/14#)
