Wednesday, October 7, 2015
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
Tuesday, October 6, 2015
Strength / Skill
Hang snatch
Conditioning
2 Rounds of:
3 Muscle ups
5 Hang snatches (155#/105#)
15 Box jump overs (24″/20″)
-THEN-
Rest 1 minute
-THEN-
2 Rounds of:
3 Muscle ups
5 Hang cleans (155#/105#)
15 Box jump overs (24″/20″)
Saturday, October 3, 2015
“Barbara”
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest 3 minutes between rounds
Thursday, October 1, 2015
3 Rounds for time of:
300m Row
30 GHD sit ups
30 One arm KB swings (55#/35#)
30 box jump overs (30″/24″)
Wednesday, September 30, 2015
Strength
Squat
Conditioning
AMRAP in 10 minutes of:
7 Front rack lunges (135#/95#)
7 Lateral bar hop burpees
7 Toes to bar
7 Push press (135#/95#)
Tuesday, September 29, 2015
Skill
Headstand / Handstand / HSPU
Conditioning
3 Rounds for time of:
5 Strict HSPU
10 Deadlift (275#/185#)
5 Strict HSPU
Run 800m
