Wednesday 4-30-2014
6 Rounds for total working time: 20 KBS (1.5/1) 15 Burpees Rest 1:1 (1,2,3) Rest 2:1 (4,5,6)
6 Rounds for total working time: 20 KBS (1.5/1) 15 Burpees Rest 1:1 (1,2,3) Rest 2:1 (4,5,6)
AMRAP 10min: 20 KBS (1.5/1) 20 KB GTO (10ea arm) 20 Shoulder Touches 20 KB Step-ups (24/20)
4 RFT: 28 Pull-ups 28 Push-ups 28 Squats 28 Calorie Row
Murph Challenge WOD 1: EMOM 15 min: 3 pull-ups 7 push-ups 9 air squats
3 RFT: 10 HSPU 15 T2B 50 KBHP (1.5/1) *Rest 1:1
For time: 20 WB (20/14) 40 Pull-ups 20 WB 40 Box Jumps (24/20) 20 WB 40 Ring Dips 20 WB 40 KBS (1.5/1) 20 WB * 20 min time cap
For time: 40 Burpees 50 D/U 30 Burpees 50 D/U 20 Burpees 50 D/U
For Time: 20 C2B 2 PJ (155/105) 15 C2B 4 PJ 10 C2B 6 PJ 5 C2B 8 PJ
“F#*k Me Running” For time: 800m Run 10 Burpees 400m Run 20 Burpees 200m Run 30 Burpees 400m Run 20 Burpees 800m Run 10 Burpees
For time: 75 D/U 20 Pull-ups 25 Sit-ups 50 D/U 20 Pull-ups 25 Sit-ups 25 D/U 20 Pull-ups 25 Sit-ups