Tuesday, December 16, 2014
Strength
Squat
Conditioning
3 Rounds for time of:
12 Thrusters (95#/65#)
10 KB swings (55#/35#)
8 Push ups
Sunday, December 14, 2014
Strength
Press
Conditioning
3 Rounds for time of:
Run 400m
21 KB swings (55#/35#)
12 Strict pull ups
Saturday, December 13, 2014
Conditioning Part I
5K Row for time.
Conditioning Part II
3 Rounds for time of:
20 Back squat (155#/105#)
12 Bar facing burpees
Thursday, December 11, 2014
“WHITE”
5 Rounds for time of:
3 Rope climb
10 Toes to bar
21 Overhead walking lunge steps (45#/25#)
400m run
♦ compare to 11/12/11 ♦
Wednesday, December 10, 2014
Strength
Press
Conditioning
AMRAP in 17 minutes of:
5 Deadlift (275#/185#)
10 Hand release push ups
15 Box jumps (24″/20″)
Sunday, December 7, 2014
Strength
Press
Conditioning
With a 6 minute clock:
3 Rounds of:
21 Double unders
7 KB swings (70#/55#)
-THEN-
As many thrusters (135#/95#) in the time remaining
