Saturday, December 6, 2014
AMRAP in 30 minutes of:
5 Deadlift (135#/95#)
5 Hang power cleans (135#/95#)
5 Front squats (135#/95#)
5 Push jerks (135#/95#)
5 Back squats (135#/95#)
Thursday, December 4, 2014
Strength
Deadlift
Conditioning
For time:
Row 1,000m
50 Burpees
40 Power snatch (95#/65#)
30 Double unders
Wednesday, December 3, 2014
Strength
Press
Conditioning
4 Rounds for time of:
Run 200m
100′ Walking lunge
15 Wall ball (20#/14#)
10 Strict pull ups
Tuesday, December 2, 2014
Strength
Front squat
Conditioning
AMRAP in 15 minutes of:
15 Box jumps (24″/20″)
12 Push jerk (115#/75)
9 Toes to bar
Sunday, November 30, 2014
Strength
Press
Conditioning
15-12-9 reps for time of:
Thrusters (135#/95#)
Strict ring dips
Wednesday, November 26, 2014
Strength
Press
Conditioning
With a 17 minute clock:
100 Over the rower burpees
Row as many meters as possible in the time remaining
