Wednesday, April 23, 2014

23 APR 2014

Front Squat 3 x 5
     
then
    
For Time

21 - Press (95/65)
21 – Toes thru Rings
Run 400m

21 - Push Press (95/65)
21 – Toes thru Rings
Run 400m
 
21 - Push Jerk (95/65)
21 – Toes thru Rings
Run 400m



Tuesday, April 22, 2014

22 APR 2014

Turkish Get Ups x 10:00
then

One minute on, one minute off for 20 minutes.

2 Pood Russian KB Swings – 30 reps

*You have 1 minute to get 30 swings. If you do not get 30 Swings
in 1 minute, count a penalty.
*Work one minute on and one minute off. Total time is 20 minutes.


If you count a penalty perform one 400 meter run for each round that you got one.


Monday, April 21, 2014

21 APR 2014

"Marathon Monday"

Row 42,165 Meters (26.2 miles)

or
 
AMRAP Minute 0-10

400 M Run

26 Snatches (13L/13R)

 
AMRAP Minute 10-20

400 M Run

26 Unilateral Squats (13L/13R)

 AMRAP Minute 20-30

400 M Run

26 Get Up Sit Ups (13L/13R)
 
There is no rest between 10:00 segments

Friday, April 18, 2014

18 APR 2014

Teams of 3 - 20:00 Time Cap

1st Team member needs to complete their manmakers before the next person starts their round.  Team members 2 & 3 will wait in the plank position. The team with the most combined meters at the end of 20:00 wins

Manmakers x 10 @ 35#
Pull Ups x 20
Sit Ups x 30
Front Squat x 40 @ 135#
American Swings x 50 @ 53#
Wall Ball x 60 @ 20#
Row for Meters



Thursday, April 17, 2014

17 APR 2014

Partner AMRAP 6:00 Rounds

1) Clean & Press 2/4/6/8/10

2) Pull Up 2/4/6/8/10

3) Floor Wipers 2/4/6/8/10

4) Row 250 / Rack Hold

5) Swings 5/10/15/20




16 APR 2014

5 Rounds

Row 500M
Deadlift x 10
Wall Ball x 20

 






15 APR 2014

Press 3 x 5

then

30:60s x 14