Tuesday, January 19, 2016
5 Rounds for time of:
5 Deadlift (275#/185#)
10 Burpees
*Rest 5 minutes*
-THEN-
50 Chest to bar pull ups
Sunday, January 17, 2016
Skill
Snatch Balance
Strength
Squat
Conditioning
For time:
300m Row
12 Hang power snatch (115#/75#)
9 Front rack lunges (115#/75#)
200m Row
9 Hang power snatch (115#/75#)
6 Front rack lunges (115#/75#)
100m Row
6 Hang power snatch (115#/75#)
3 Front rack lunges (115#/75#)
Saturday, January 16, 2016
Free consultations and chair massages today from 8:00 to 12:00.
With a partner for time:
50 Sit ups (each)
100 KB swings (70#/55#)
50 Box jumps (30″/24″)
100 KB swings (70#/55#)
50 Sit ups (each)
Thursday, January 14, 2016
Skill / Strength
Overhead squat
Conditioning
2K Row with death by OHS (115#/75#)
Wednesday, January 13, 2016
Strength
Squat
Conditioning
AMRAP in 9 minutes of:
30 Wall ball (30#/20#)
30 Pull ups
25 Shoulder to overhead (135#/95)
Tuesday, January 12, 2016
AMRAP in 15 of:
100 Double unders
40 Toes to bar
75 Double unders
15 Burpees
50 Double unders
7 Muscle ups
