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

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

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

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

4/15/16

Warm-up

50 Box Step Ups w/ 35/20lb Dumbbells

2. Strength

Back Squat 3×5 @70-80%

225, 235, 235

3. Met-Con

3 rft

500m row

10 burpee over the rower

Time: 7:11

4. Gymnastics Interval

4 Rounds for Time:

20 Cal on AAB

10 air squats

Rest :60

4/12/16

Deadlift 4x4

255

285

305

325

5 rds

12 kbs 70

12 push ups

12 cal row

Time: 8:41

Push ups UB thru 4 sets, 6,3,2,1 on last damnit