Saturday, March 23, 2013
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball (20#/14#)
90 Double-unders
30 Muscle-ups
Wednesday, March 20, 2013
“Nate”
AMRAP in 20 minutes of:
2 Muscle ups
4 Handstand push ups
8 KB swings (70#/55#)
Tuesday, March 19, 2013
Strength
Back squat
Conditioning
Alternating tabata interval:
Double unders
Pull ups
-THEN-
Tabata row
Sunday, March 17, 2013
There is no 1:45 session today.
For time:
Run, 7 Pull ups
Run, 7 Pull ups, 7 Burpees
Run, 7 Pull ups, 7 Burpees, 7 Deadlift
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans, 7 Push jerk
(The prescribed barbell weight is 95#/65#)
Saturday, March 16, 2013
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead (115#/75#)
10 Deadlift (115#/75#)
15 Box jumps (24″/20″)
Thursday, March 14, 2013
For time:
30 Sit ups
-THEN-
4 Rounds of:
10 Deadlift (115#/75#)
Run 200m
Rest 1 minute
15 Wall ball (20#/14#)
Run 200m
Rest 1 minute
-THEN-
30 Sit ups
