Thursday, April 4, 2013
With a 16 minute clock,
Row 2k
Then, in the time remaining complete AMRAP of:
4 Shoulder press (75#/55#)
8 Sumo deadlift high pull (75#/55#)
12 Front squat (75#/55#)
Wednesday, April 3, 2013
7 Rounds of:
35 Double unders
Snatch (1 attempt)
Score is total weight successfully snatched
Tuesday, April 2, 2013
Strength
Back squat
Conditioning
2 Rounds of:
Run 200m
3 Thrusters (155#/105#)
5 CTB pull ups
7 Box jumps (36″/24″)
-Rest 2 Minutes, Then-
2 Rounds of:
7 Box jumps (36″/24″)
5 CTB pull ups
3 Thrusters (155#/105#)
Run 200m
Sunday, March 31, 2013
Partner WOD
AMRAP in 20 minutes of:
30 Lateral bar hop burpees (partners alternate every 5 reps)
20 Front rack walking lunges (1 partner completes all 20 reps – alternate each round)
30 Sit ups (the other partner completes all 30 reps – alternate each round)
20 Power snatches (partners alternate every 5 reps)
* 1 barbell per team (95#/65#)
Saturday, March 30, 2013
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135#/95#)
3 Toes-to-bar
6 Clean and jerk (135#/95#)
6 Toes-to-bar
9 Clean and jerk (135#/95#)
9 Toes-to-bar
12 Clean and jerk (135#/95#)
12 Toes-to-bar
15 Clean and jerk (135#/95#)
15 Toes-to-bar
18 pound Clean and jerk (135#/95#)
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Wednesday, March 27, 2013
With an 8 minute clock:
Run 800m
Max HSPUs in the time remaining
-THEN, REST 5 MINUTES-
As many reps as possible in 8 minutes following the rep scheme below:
2 Chest to bar pull ups
2 Ten meter shuttle runs
4 Chest to bar pull ups
4 Ten meter shuttle runs
6 Chest to bar pull ups
6 Ten meter shuttle runs
8 Chest to bar pull ups
8 Ten meter shuttle runs…
