Sunday, April 7, 2013
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
♦ compare to 12/29/11 ♦
Saturday, April 6, 2013
Complete as many rounds and reps as possible in 4 minutes of:
15 Thruster (100#/65#)
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
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.
