Sunday, April 20, 2014

1/20

2 mile run

17 minutes

1/19

50 Deadlifts 65#
50 Box jumps 20″
50 Sit ups
50 Calorie Row
50 Kettle bell swings 36#
50 Thrusters 33#
50 Double unders

23:34

Friday, April 18, 2014

1/17

“Segmented Cindy”
10 x 2:00
with 1:00 rest in between
5 Pull Up
10 Push Up
15 Air Squat

16 rounds + 24

Wednesday, April 16, 2014

1/16

Heaving Snatch Balance
3 – 3 – 3 - 43#

12 – 9 – 6
Snatch 43#
Box Jump

8:29

Tuesday, April 15, 2014

1/15

“Tax Day” - 14 min AMRAP
1099 M Row
followed Immediately by

4 Wall climbs
15 Wall ball
10 Toes to bar
40 Double unders

1 round + 20

Monday, April 14, 2014

1/14

Box Squats
5×2 @ 85% 1RM - 143#

AMRAP 8 Min
10 Hang power clean - 63#
15 Burpees over bar

3 Rounds + 7

Saturday, April 12, 2014

1/12

Teams of 3
600 M team med ball run 20/14#
100 Deadlifts 185/135#
600 M team med ball run 20/14#
100 Hand stand push ups (on bar)
600 M team med ball run 20/14#
100 Overhead squats 95/43#
600 M team med ball run 20/14#

25:00

Thursday, April 10, 2014

1/10

For time:
1000 M run
30 Box jumps
1000 M run
30 Box Jumps
1000 M run

18:00