Saturday, April 30, 2016
3 Rounds for time of:
100′ Overhead walking lunge (45#/25#)
Run 100m
5 Clean & jerk (185#/135#)
Run 100m
Thursday, April 28, 2016
Strength
Back squat
Conditioning
“Christine”
3 Rounds for time of:
500m Row
12 Deadlifts (bodyweight)
21 Box jumps (20″)
♦ compare to 05/24/15 ♦
Wednesday, April 27, 2016
Skill / Strength
Handstand
Conditioning
As many reps as possible in 9 minutes following the rep scheme below:
1-2-3-4-5-6-7-8-9-10 Handstand push ups
10 Toes to bar in between each set
Tuesday, April 26, 2016
Strength
Weighted pull up
Conditioning
3 Rounds for time of:
10 Chest to bar pull ups
10 Front squats (165#/115#)
10 Burpees
Sunday, April 24, 2016
For time:
30 GHD sit ups
30 Deadlift (225#/155#)
60 Double unders
30 OHS (95#/65#)
30 Pull ups
Saturday, April 23, 2016
“Whitten”
5 Rounds for time of:
22 KB swing (70#/55#)
22 Box jump (24″/20″)
Run 400m
22 Burpees
22 Wall ball (20#/14#)
♦ compare to 7/4//15 ♦
Thursday, April 21, 2016
For time:
100 Double unders
10 Muscle ups
20 Squat clean thrusters (155#/105#)
10 Muscle ups
100 Double unders
