Monthly Archives: May 2014

Thursday 5/29/14 12 minute amrap: 20 double unders (3x singles) 8 overhead squat (95/65) 4 GHD sit-ups 2 rope climbs

5/28/14 Wednesday 21-15-9 Handstand pushup Front squat 185/115 Burpee over bar

Tuesday 5/27/14 50 sit up 25 bench press (115/75) (from floor) 20 double unders 40 sit up 20 bench press 20 double unders 30 sit up 15 bench press 20…

Friday 5/23/14 21-15-9 Hang snatch (95/65) Ring row Push press

Thursday 5/22/14 16 min EMOM Even - 5 Deadlift 365/225 Odd - 10 Toes to Bar

Wednesday 5/21/14 5 rounds:   4 squat clean  (135/95)   8 box jump 12 wall ball

  5/20/14 Tuesday Back Squat    1 x 6 - 65%    1 x 6 - 75%    1 x 4 - 85%    1 x 2 - 90% Front…

Monday 5/19/14 15 minute running clock Each round is 3 minutes 250m row 200m run Burpees with remaining time **score is # of burpees

5/16/14 Friday Overhead Squat 12 min to work 6 x 3 working up to heaviest 800m run 30 Power Snatch #115/75 400m run

Thursday 05/15/14 400m run 20 pull up 200m run 20 one arm dumbbell snatch 200m run 20 dumbbell row (45/25) 100m run 20 dumbbell push press 400m run