5 rounds of:
AMRAP 3 min
3 x power clean 60/50
6 x push-ups
9 x squats
1 min rest between rounds
The Chief
May 17th, 2012Front squats 5′s
May 17th, 2012front squat: 5-5-5-5-5
Filthy fifties
May 17th, 2012For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Sevens
May 17th, 20127 rounds:
7x hand release push ups
7 x knees to elbows
7 x deadlifts 80/60
7 x burpees
7 x KB swings 24/16
7 x pullups
The Suck
May 17th, 2012A: Hang squat clean: work up to a heavy triple
B1: 3x ME HSPU // rest 60-90sec
B2: 3x ME pull-ups // rest 60-90sec
C: For time in a team of 2:
50 burpee óver-the-bar’ jumps
50 Toes to bar
50 push-jerk @ 60/40kg
800m run
Mix it up Thursday
May 17th, 2012Monkey bars
Band Sprints
3 rounds of 1 mins of:
hand stand
Double unders
strict pull ups x 3
airsquats
Fran
May 2nd, 201221-15-9
Thrusters 40/30
Chins
10 to 1
May 1st, 201210-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
Box Jumps
weighted situp 20/10
5 rounds
May 1st, 20125 rounds of :
5 x power cleans 70/40
10 x clapping pushups
200m run
Friday burner
April 20th, 20123 Rounds of
5 min
400m Run
3 rounds of Cindy
rest remainder of the 5 min