For Time:
Run/Row 600m
20 thruster 115/75
20 pull up
Run/Row 400m
20 thruster
20 pull up
Friday 29 April 2016
Thursday 28 April 2016
Wednesday 27 April 2016
Tuesday 26 April 2016
20160426
3 rounds
30 double under
4 shoulder press 135/95
rest 3 min
3 rounds
30 double under
8 push press 135/95
rest 3 min
3 rounds
30 double under
12 push jerk 135/95
30 double under
4 shoulder press 135/95
rest 3 min
3 rounds
30 double under
8 push press 135/95
rest 3 min
3 rounds
30 double under
12 push jerk 135/95
Thursday 21 April 2016
Wednesday 20 April 2016
20160420
Push Press
3 sets x 5 reps
push jerk
3 sets x 3 reps
Cash in: 16 burpees
3 rounds 250m run
10 pull up
10 push press
Cash out: 16 burpees
3 sets x 5 reps
push jerk
3 sets x 3 reps
Cash in: 16 burpees
3 rounds 250m run
10 pull up
10 push press
Cash out: 16 burpees
Tuesday 19 April 2016
Monday 18 April 2016
Friday 15 April 2016
Thursday 14 April 2016
Wednesday 13 April 2016
Tuesday 12 April 2016
Monday 11 April 2016
20160411
4 min amrap
3 snatches
9 DB thruster 25/35
12 overhead lunge w/ plate 25/35
1 min rest
Repeat x 3
3 snatches
9 DB thruster 25/35
12 overhead lunge w/ plate 25/35
1 min rest
Repeat x 3
Friday 8 April 2016
Thursday 7 April 2016
20160507
25-20-15
DB front squat
DB snatch
DB row(from plank)
DB weight can change but ideally same for all 3 movements
DB front squat
DB snatch
DB row(from plank)
DB weight can change but ideally same for all 3 movements
Wednesday 6 April 2016
Tuesday 5 April 2016
20160405
Fight Gone Bad
3 rounds
1 min at each station
Wall ball 20/14
SDLHP 75/55
Box jump 20/14
Push press 75/55
Row
1 min rest between rounds
3 rounds
1 min at each station
Wall ball 20/14
SDLHP 75/55
Box jump 20/14
Push press 75/55
Row
1 min rest between rounds
Monday 4 April 2016
20160404
EMOM 10 min
Even: 3 heavy DL
Odd: 40 du's
4 rounds
8 hang squat clean 155/105
8 k2e
8 front rack lunge
Even: 3 heavy DL
Odd: 40 du's
4 rounds
8 hang squat clean 155/105
8 k2e
8 front rack lunge
Subscribe to:
Posts (Atom)