Saturday, July 26, 2014
AMRAP in 3 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
REST 2 MINUTES
AMRAP in 5 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
REST 2 MINUTES
AMRAP in 7 minutes of:
5 Chest to bar pull ups
10 Push ups
15 Box jumps (30″/24″)
20 Air Squats
25 Sit ups
♦ compare to 12/07/13 ♦
Thursday, July 24, 2014
Strength / Skill
Overhead squat
Conditioning
5 Rounds for time of:
6 Deadlift (275#/185#)
6 Overhead squats (155#/105#)
Wednesday, July 23, 2014
Strength
Squat
Conditioning
For time:
Row 1,000
100 Double unders
Run 1 mile
Tuesday, July 22, 2014
Skill / Strength
Clean
Conditioning
5 Rounds of:
5 Hang clean & jerk (135#/95#)
5 Bar facing burpees
-THEN-
Rest 5 minutes
-THEN-
4 Rounds of:
4 Hang clean & jerk (165#/115#)
4 Bar facing burpees
-THEN-
Rest 5 minutes
-THEN-
3 Rounds of:
3 Hang clean & jerk (185#/125#)
3 Bar facing burpees
Sunday, July 20, 2014
Strength
Squat
Conditioning
For time:
Run 200m
21 Hang power snatch (75#/55#)
21 Clapping push ups
Run 400m
15 Hang power snatch (75#/55#)
15 Clapping push ups
Run 600m
9 Hang power snatch (75#/55#)
9 Clapping push ups
Saturday, July 19, 2014
“Filthy Fifty”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
***25 minute time cap***
♦ compare to 12/26/13 ♦
