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
Sunday, June 22, 2014
“AIR FORCE”
For time:
20 Thrusters (95#/65#)
20 SDHP (95#/65#)
20 Push jerks (95#/65#)
20 Overhead squats (95#/65#)
20 Front squats (95#/65#)
Every minute on the minute perform 4 burpees.
♦ compare to 08/20/13 ♦
Saturday, June 21, 2014
Come out and show your support today.
For total reps:
With a 4 minute clock,
Run 800m
As many KB swings (70#/55#) as possible in the time remaining.
REST 2 MINUTES
With a 4 minute clock,
Run 800m
As many sit ups as possible in the time remaining.
REST 2 MINUTES
With a 4 minute clock,
Run 800m
As many KB swings (70#/55#) as possible in the time remaining.
