Thursday 6-19-2014
“Lynne” 5 Rounds Max reps of: BW Bench Press Pull-ups
“Lynne” 5 Rounds Max reps of: BW Bench Press Pull-ups
AMRAP 3 m: 5 C2B 5 Ring Dips AMRAP 6 m: 30 D/Us 12 Burpees AMRAP 3 m: 5 C2B 5 Ring Dips
2 RFT: 100ft. Prowler Push (135/95) 100ft. Prowler Push (95/45) 100ft. Prowler Push (45/0)
“Flight Simulator” 20 Minute time cap Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Rules: 1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc. […]
For time: 2 mile run 4 min to establish a 4rm DL 2 mile run 4 min to establish a 4rm C&J
6 RFT: 10 C2B 10 WB (20/14) 200m Run
AMRAP 15 m: 60 cal row 30 KBS (1.5/1) 15 Thrusters (95/65)
4 RFT: 30 KBS (1.5/1) 12 HSPU 12 Pull-ups *Rest 1:1
“Nicole” AMRAP 20min: 400m Run Max Effort Pull-ups
3 RFT: 30 KB Snatch + OH KB Lunge (1.5/1) 40 D/Us