Monday 3-24-2014
“Helen” 3 RFT: 400m Run 21 KBS (1.5/1) 12 Pull-ups
“Helen” 3 RFT: 400m Run 21 KBS (1.5/1) 12 Pull-ups
9 minute AMRAP of: 20 Wall Balls 20/14# 3/2 Muscle-Ups 25 KB Swings 24/16kg
“Fran” 21-15-9 Thrusters (95/65) Pull-ups
3 RFT: 20 KB Front Squats (1.5/1) 7 C2B 20 KB Snatches then 800m Run 3 RFT: 15 KB Front Squats 5 C2B 15 KB Snatches
4 RFT: 500m Row 15 Lateral Burpees (over bar) 7 PC (135/95) * Rest 1 min between rounds. * 20 min time cap
1 minute ME Ring Dips then (no rest)… AMRAP 4min: 15 OHS (95/65) 20 Pull-ups 30 Double-Unders then (no rest)… 1 minute ME Ring Dips then (no rest)… AMRAP 4min: 15 OHS (95/65) 20 Pull-ups 30 Double-Unders then (no rest)… 1 minute ME Ring Dips
3 RFT: 10 Shoulder 2 OH (115/75) 10 DL (115/75) 10 Box Jumps (24/20″)
“Elizabeth” 21-15-9 Cleans (135/95) Ring dips
FT: -800m Run -50 Sit-Ups -25 Push-Ups -400m Run -50 Sit-Ups -25 Push-Ups -800m Run
For time: 20 KBS (1.5/1) 12 PP (135/95) 20 Walking lunge steps 40 KBS 9 PP 40 Walking Lunge steps 60 KBS 6 PP 60 Walking Lunge steps