Wednesday, July 2, 2014
Strength
Squat
Conditioning
AMRAP in 9 minutes of:
Run 200m
10 Toes to bar
10 Box jumps (36″/24″)
Tuesday, July 1, 2014
Skill / Strength
Snatch
Conditioning
10 Rounds of “Cindy” for time.
Every minute on the minute perform 1 hang snatch.
Saturday, June 28, 2014
As many reps as possible in 18 minutes following the rep scheme below until time expires:
3 Deadlift (275#/155#)
3 Box jumps (24″/20″)
3 Pull ups
6 Deadlift (275#/155#)
6 Box jumps (24″/20″)
6 Pull ups
9 Deadlift (275#/155#)
9 Box jumps (24″/20″)
9 Pull ups
Thursday, June 26, 2014
Skill / Strength
Jerk
Conditioning
3 Rounds for total time of:
Row 500m
Run 400m
Rest 1 minute in between rounds
♦ compare to 12/08/13 ♦
Wednesday, June 25, 2014
Strength
Squat
Conditioning
AMRAP in 10 minutes of:
10 Pull ups
20 Burpees
30 double unders
40 Wall ball (20#/14#)
50 KB swings (55#/35#)
Max clean & jerk (135#/95#)
Tuesday, June 24, 2014
Skill / Strength
Snatch
Conditioning
For time:
20 Front rack lunges (95#/65#)
20 Push ups
1 Rope climb
16 Front rack lunges (95#/65#)
16 Push ups
2 Rope climb
12 Front rack lungess (95#/65#)
12 Push ups
3 Rope climb
