Apr 182014
 

A. 5×5 Front Squat (For Load, From Rack)

B. 10 minute AMRAP:
Round 1 = 2 Thrusters (95/65) + 2 C2B Pull-Ups
Round 2 = 4 Thrusters (95/65) + 4 C2B Pull-Ups
Round 3 = 6 Thrusters (95/65) + 6 C2B Pull-Ups
…And so Forth, no rest between rounds. Score is total reps completed in time allowed.

C. 400m Sandbag Run

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Apr 172014
 

A. Establish Max Hold Handstand

B. Rest 3 MIN, Then 15 MIN AMRAP:
30 Calorie Row Buy-In
Then AMRAP w/ Remaining Time:
10 G2OH – 75/55 [10pts]
10 Sit-Ups [10 pts]
100m Sprint [10 pts]

C. 200m KB Farmers Walk – 70/44

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Apr 142014
 

A. 5 MIN EMOM, C&J Ladder
Minute 1 = 2 C&J
Minute 2 = 4 C&J
Minute 3 = 6 C&J
Minute 4 = 8 C&J
Minute 5 = 10 C&J
Goal is to use the same weight for entire ladder.
Score is the weight used to complete ladder.

B. Rest 5 MIN, Then 10 MIN AMRAP:
5 Hang Cleans – 135/95
10 Burpee Box Jumps – 24/20
15 T2B

C. 30 Wall Ball 2-For-1′s (20/14)

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Apr 132014
 

A. 10 MIN to establish 1RM OH Squat (from rack)

B. “Nancy”
5 Rounds for Time [30 MIN CAP]:
400m Run
15 Overhead Squats – 95/65 (initiated from ground)
[Compare to 21-Oct-2013]

C. 2 MIN AMRAP – C2B Pull-Ups

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