20170331

10-9-8-7-6-5-4-3-2-1

squat clean
thruster 115/75

* 1 rope climb between sets.
Sub 3 pullups and 3 squats

20170330

EMOM: 30 mins

1 snatch

*a slightly challenging weight or slowly increase as you go.

20170329

10 min AMRAP:

10 hollow rock
10 broad jump

20170328

'Paula Pena'

7 rounds, each for time.

100m sprint
19 kb 2/1.5 pood
10 burpee box jump 24/20
rest 3 mins

20170327

For time:

Cash in: 500m row

Then 3 rounds of:

21 lateral jump over bar
15 k2E
9 deadlifts

Cash out: 500m row

20170324

OPEN 17.5

20170323

OVHS:

3-3-3-3-3

20170322

7 rounds for time:

7 kb swing
7 pushup
7 situp
7 box jump
7 cals on AB or 35 DU

20170321

4 rounds:

20 power snatch
95/65
50 double unders

20170320

12 min AMRAP:

3 burpees
3 front squat
155/105
6 burpee
6 front squat

*continue adding 3 reps every round

20170317

OPEN 17.4

20170316

Push press:

1-1-1-1-1-1-1

20170315

'Cindy'

20 min AMRAP

5 pullups
10 pushups
15 squats

20170314

5 - 3 min rounds:

10 front squats 185/135
10 box jumps 30/24
row for max cals

20170313

12 min AMRAP:

5 shoulder to OVH
10 deadlifts
15 front rack walking lunge

115/75 for all movements

20170310

OPEN 17.3

20170309

Snatch balance:

3-3-3-3-3

20170308

14 min AMRAP:

5 dips
7 front squat
135/95
9 situps
11 double under

20170307

15-12-9

T2B
wallballs
thrusters 75/55

20170306

Tabata:
20 on, 10 off x8 rounds at each movement.

Deadlift 175/125
burpee
Hang power clean 75/55
sprint
Push press 75/55

20170303

OPEN 17.2

20170302

Front Squat:

5-5-5-5-5

20170301

15 Min EMOM:

5 ring dip
7 pullups
20 air squats

*min 1: ring dips
  min 2: pullups
  min 3: air squat
  repeat