Saturday, April 25, 2015
AMRAP in 7 minutes of:
30 Wall ball (20#/14#)
30 Overhead walking lunges (45#/25#)
Every time you break, perform 15 toes to bar
-REST 4 MINUTES-
AMRAP in 7 minutes of:
30 Wall ball (20#/14#)
30 Overhead walking lunges (45#/25#)
Every time you break, perform 15 toes to bar
Thursday, April 23, 2015
4 Rounds for time of:
Row 400m
20 Overhead squats (75#/55#)
4 Rope climbs
Rest 2 minutes between rounds
Wednesday, April 22, 2015
Strength
Press
Conditioning
3 Rounds for time of:
Run 200m
3 Deadlift + 2 Hang power cleans + 1 Push press
3 Deadlift + 2 Hang power clean + 1 Push jerk
3 Deadlift + 2 Hang power clean + 1 Split jerk
Tuesday, April 21, 2015
Strength
Squat
Conditioning
“Angie Ladder”
1 -> 10 -> 1 reps of:
Pull up
Push up
Sit up
Squat
♦ compare to 09/04/12 ♦
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
