Thursday 12-4-2014
4 Rounds for distance and reps: 1:00 ME HSW (for distance not UB) 2:00 ME KB Snatch+KB OHS (1.5/1) (Alternate hands every 5 reps) 1:00 ME T2B 1:00 Rest * Yoga @10am * Weightlifting @6:30pm
4 Rounds for distance and reps: 1:00 ME HSW (for distance not UB) 2:00 ME KB Snatch+KB OHS (1.5/1) (Alternate hands every 5 reps) 1:00 ME T2B 1:00 Rest * Yoga @10am * Weightlifting @6:30pm
For reps: 2 minutes: – double unders – sit ups 90 seconds: -du -sit ups 1minute: -du -situps 30 seconds: -du -situps
FT: 9 Bar MU 9 PP (155/105) 20 Lateral Box Jumps 6 BMU 6 PP 20 LBJ 3 BMU 3 PP 20 LBJ ** Weightlifting @ 8am ** Yoga @ 10am
5 RFT: 25 KBS (1.5/1) 15 Burpees * Rest 1:1
“13.1″ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45# (any style) 30 Burpees 30 Snatches 135/75# (any style) 20 Burpees 30 Snatches 165/100# (any style) 10 burpees AMRAP of Snatches @ 210/120# (any style)
3 RFT: 7 Muscle ups 10 PC & PJ (155/105)
AMRAP 15: 30 OH Lunges (115/75) 10 Burpees
“Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Squats
For time: 50 KBS (1.5/1) 30 HPC (95/65) 50 D/U 40 KBS 20 HPC 75 D/U 30 KBS 10 HPC 100 D/U
For time: 800m Run Then 3rounds: 12 Ring Dips 8 Strict Pull-ups Then 800m Run