Saturday, April 23, 2016

4/23/16

HSPU Skill/Stamina
Every :30 for 10 minutes complete: 1 Strict HSPU + 2 Kipping HSPU

Did 4 sets as rx then couldn't strict anymore so did sets of 3 Kipping.

20min Amrap
30 wallball 20#
20 box jump 24"
10 powersnatch 95#

R: 5+7 wb

First round UB then all wb 15,15 and snatch 5,5

Thursday, April 21, 2016

4/22/16


1. Warm-up
4 Slow Rounds:
12 Horizontal Ring Rows (feet on box)
Run 200m

2. Strength
Back Squat 4×4 @70-80%
No oly’s, belt, or sleeves. Clean it up.

215, 235, 240, 240

3. Met-Con
7 Rounds for Time:
7 Thrusters 100/70lbs
7 Burpees to 6″ Target
Time: 8:22 UB reps

4. Gymnastics Interval
10 Rounds For Time:
10 Cals on AAB
1 Rope Climb
Rest :30

About 12 min

4/21/16

Deadlift
5x3
245
265
285
305
335

20 TGU
44#

9min Amrap
3 wb 30# slamball
3 burpee
3 pull up
6
6
6
9...
R: finished 18 burpees
All ub

Tuesday, April 19, 2016

4/19/16

Press complex
10 strict into 10 push jerk
75, 95

5 strict into 5 push jerk
115, 135

WOD:
5 ROUNDS:
60 DU (120 SINGLES)
30 AIR SQUATS
200M RUN

Time: 14:15
UB air squats
Dus avg 4 breaks

Sunday, April 17, 2016

4/17/16

9am
10 min row
1min 60%
1min 80%

1pm
7min Amrap burpees
Total: 119 UB

50 in 2:46
100 in 5:48