Sunday, April 19, 2015
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
Saturday, April 18, 2015
There will be no 10:45 class today.
Good luck to all of our competitors!
4 Rounds for time of:
50 Walking lunges
40 Sit ups
30 KB swings (70#/55#)
Run 400m
Thursday, April 16, 2015
We miss you Ross!
For time:
21-18-15-12-9-6-3 reps of:
Box Jumps (24″/20″)
Pull ups
200m Run after each round
Wednesday, April 15, 2015
Strength
Press
Conditioning
For time:
7 Reps of the “Bear” complex (135#/95)
50 Double unders
5 Reps of the “Bear” complex (135#/95)
50 Double unders
3 Reps of the “Bear” complex (135#/95)
50 Double unders
♦ compare to 05/07/14 ♦
Tuesday, April 14, 2015
Strength
Squat
Conditioning
For time:
Row 1,000m
50 Wall ball
-Rest 3 minutes-
6 Rounds of:
6 Deadlift (275#/185#)
6 Burpees over the bar
Sunday, April 12, 2015
For time:
21 Snatch (95#/65#)
21 Pull ups
50 Double unders
15 Snatch (115#/75#)
15 Pull ups
50 Double unders
9 Snatch (135#/95#)
9 Pull ups
50 Double unders
Saturday, April 11, 2015
AMRAP in 18 minutes of:
5 Chest to bar pull ups
10 Air squats
15 KB swings (70#/55#)
At 3:00, 6:00, 9:00, 12:00 & 15:00 run 200m
