Saturday, January 10, 2015
AMRAP in 8 minutes of:
20 Burpees
20 Wall ball (20#/14#)
-Rest 5 minutes-
AMRAP in 8 minutes of:
10 Deadlift (135#/95#)
5 Strict handstand push ups
Thursday, January 8, 2015
4 Rounds for time of:
500m Row
5 Strict pull ups
10 Kipping pull ups
25 KB swings (70#/55#)
5 Strict ring dips
10 Kipping ring dips
Wednesday, January 7, 2015
Strength
Squat
Conditioning
AMRAP in 7 minutes of:
7 Toes to bar
7 Overhead squats (115″/80#)
Tuesday, January 6, 2015
5 Total cycles –
As many reps as possible in 4 minutes of:
1 Deadlift (185#/130#)
1 Hang power clean (185#/130#)
1 Front squat (185#/130#)
1 Push jerk (185#/130#)
Rest 1 minute between cycles
Saturday, January 3, 2015
“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 9/7/14 ♦
