Month: June 2013

Performance: Rope Slam  Med Ball Slam  Tire Flip  KB Swings Box Jumps  G2O HRPU  Rower Full Crunch  30:30, 30:20, 30:20, 20:20    Fitness: Skill:  Clean 

Performance: 5 Front Squats (95/65) 30 WJR 400 Meter Run  10 Front Squats 30 WJR  400 Meter Run  15 Front Squats 30 WJR 400 Meter

Performance: 30 overhead lunges (45/25) 20 kb swings  (45/30) 10 HRPU For 30 min  2:1 w:r ratio  2min rest then  Cash out: 4 min squat

Performance & Fitness: Wall Balls (20/14) SDHP (75/45) Box Jump (20″) Push Press (75/45) Weighted Jump Rope 

Performance and Fitness: Rope Slam  Wall Sit w/Med Ball Hold  Tire Flip  Thruster (45/25) Plank  Rower Dips  Farmer’s Walk (Jugs/35) *Burpees at beginning 30:30, 30:20,

Performance: Skill: Dumbbell Snatch  – 200 Jump Ropes     —4RFT—– 10 Dumbbell Snatches (60/40) Left Arm  15 Weighted Crunches 10 Burpee Box Jumps (up

Performance and Fitness: Rower Russian Twist TRX Row Sprint  Sledge Hammer Tire Flip  Atomic Push Up  KB SDHP Some classes did 7 stations

Performance:  Skill: Hang Clean 3, 6, 9,… Hang Clean  HRPU Box Jump (20”) 5 minute mark run 800 meters 15 minute mark run 400 meters

Performance: Skill:  SDHP  20 KB Swings (35/25) 20 SDHP (95/65) 20 Plate Burpees 100 Jump Ropes  20 Minutes AMRAP    Fitness: 30-20-10 Front Squats (75/45)