Wednesday 8-20-2014
For time: 100 Burpees * every 2min, perform 5 strict pull-ups.
For time: 100 Burpees * every 2min, perform 5 strict pull-ups.
5 Rounds for total reps: 1:00 ME: Step ups (95/65) 0:30 Rest 1:00 ME T2B 0:30 Rest
FT: 30-20-10: Wall Ball 20/14# KB Snatch (15l/15r – anyhow) (1.5/1)
3 RFT: 30 pistols (alt) 20 t2b 10 wall walks
“Griff” For time: 800m Run forward 400m Run backward 800m Run forward 400m Run backward
AMRAP 12min: 10 KB C&J left (1.5/1) 15 KBS 10 KB C&J right 15 KB HP
3RFT: 50 D/Us 20 OH Lunges (115/75) 25 Burpees
“Mother F$&@n 40” For time: 40 40 40 ……….. Then 4 mile run (Don’t know the movements, but lots of 40reps :)) Reminder: CF Kids and lunch hour classes back to regular schedule starting tomorrow. Check schedule on website for current hours.
AMRAP 12 min: 3 Thrusters (115/75) 3 Box Jumps (30/24″) 3 C2B 6 Thrusters 6 Box Jumps 6 C2B 9 Thrusters 9 Box Jumps 9 C2B…. Follow this scheme until 12 min is over
“Linda” For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts @1.5 bodyweight, Bench Press @bodyweight, Cleans @0.75 bodyweight.