Wednesday, April 20, 2016
5 Rounds for time of:
Run 400m
15 Burpees
30 KB swings (70#/53#)
Rest 2 minutes between rounds
Tuesday, April 19, 2016
Skill / Strength
Snatch
Conditioning
AMRAP in 10 minutes of:
3 Rope climbs
12 Overhead squats (115#/75#)
Sunday, April 17, 2016
For time:
30 Back squats (185#/135#)
30 Pull ups
30 Sit ups
Run 800m
30 Sit ups
30 Pull ups
30 Back squats (185#/135#)
Saturday, April 16, 2016
For time:
50 Deadlift (135#/95#)
25 Box jumps (24″/20″)
400m Run
25 Deadlift (185#/135#)
25 Box jumps (24″/20″)
400m Run
5 Deadlift (275#/155#)
25 Box jumps (24″/20″)
400m Run
Thursday, April 14, 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 3/5//15 ♦
Wednesday, April 13, 2016
Skill
Handstand
Conditioning
“Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Pull ups
♦ compare to 09/17/15 ♦
Tuesday, April 12, 2016
Skill
Hollow holds
Conditioning
Every 3 minutes for 15 minutes:
Run 200m
1 Snatch complex
