Month: May 2014

21-18-15-12-9-6-3  of Front Squat (95/65) 10 Slam Balls 30 Double Unders (mod: weighted jump ropes) 10 Hollow Rocks          

5RFT of: 10 Weighted Step Ups (35/25)  2 FOR 1 200 Meter Run (2x to sidewalk and back) 10 Deadlifts (225/155) *30 sec rest after

Skill: Clean and Jerk (10 min to find 1RM)   For Time/ or Reps In 20 minutes perform: 30 Clean and Jerks (135/95)* AKA: Grace

Buy In:  50 Full Crunches 4 RFT 7 Squat Snatches (115/75) 12 T2B (mod: 24 weighted Crunches) 50 Double Unders Cash Out:  50 V Ups

For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run              

Sled Push G2O Slam Ball Up and Overs TRX Row Rope Slam Seated Curl Assisted Pistols Bar Facing Burpees L-Sit Holds Rower Knee to Ball

REPEATED FROM 9.24.13   FOR TIME Skill: Deadlift  15 Deadlifts (225/155) FB(225/155) 30 Full Crunches 10 Deadlifts (245/175) FB(275/185) 30 Weighted Crunches (45/25) 5 Deadlifts (265/195) FB (315/215)

4 RFT 10 Right Hand KB Thrusters (45/30) 20 Full Crunches 30 Double Unders (mod: weighted Jump ropes) 20 V -Ups 10 Left Hand KB

REPEAT FROM 11.22.13   30 Minutes of:  11 Push Presses (95/65) 22 D.B Snatches (50/30) Does not have to be alternating  11 KBS (50/30) 22

AMAP of the following  1 Minute Snatch (95/55) 2 Minutes Box Jump  3 Minutes Crunch to Press (25/15) 4 Minutes OHL – Stationary (45/25) each leg