Monday 042114

 

 

Good luck to those running in the Marathon!

Good luck to those running in the Marathon!


High Bar Back Squat
10×3 @ 81%

“Little Big Man”
AMRAP 8

12 Calorie Row
9 Thrusters
6 Pull Ups

Rx: Thrusters 75/55
L2: 45/35, Assisted Pull Ups
L1: 35/25, Ring Rows

Competitors
Snatch
In 15 Min
Work to a heavy double Snatch from “Blocks” (stack weights) just below knee
+
Front Squat
6×4 @ 80 %
+
3 Rounds for Time

8 Dumbbell Snatches (75/45)
60 Yard Shuttle Run (10 yards out and back + 20 yards out and back)
8 Burpee Box Jump Overs (24″/20″)

Sunday 042014

20140419-200923.jpg

Happy Easter!

Normal Schedule!
8:30 AM
9:30 AM

Thud”
For Time

30 Burpee Box Jump Overs
Rest 2 Minutes

20 Burpee Box Jump Overs
Rest 1 minute

10 Burpee Box Jump Overs

EMOTM 5 Wall Balls

Rx: 24″/20″, Wall Ball 20/14
L2: 24″/20″, 14/10
L1: 20″/12″, 10/6

Saturday 041914

 

Pull like you mean it!

Pull like you mean it!


Power Snatch
Work up to a max with the complex
Above Knee Snatch Pull + Hang Power Snatch

Parter Heroics
Teams of 2
AMRAP 16

200 M Run
12 Kettlebell Swings

1 Person completes 1 full round then the other goes.
Athlete that is not working, is “resting” in a weighted Plank Hold.

Rx: Kettlebell Swing 53/35, 45# Plate Weighted Plank Hold
L2: 44/30, 35# Plate Weighted Plank Hold
L1: 35/25, 25# Plate Weighted Plank Hold

Competitors
10 Sets Climbing to a heavy
1 Push Jerk + 1 Split Jerk
+
Teams of 2
100 Double Unders (50 Each)
50 Handstand Push Ups – Partner not working stays in Handstand Hold
50 Toes to Bar – Partner not working hangs from the bar
50 Axel Shoulder to Overhead (160/140) – Partner not working holds bar in Rack Position
90 foot Front Rack Lunge