Friday 1-24-2014
For time: 30 Box jumps (24/20) 40 Slam balls (20/15) 50 Pull-ups 40 Wall balls (20/14) 30 HR Push-ups * 20 min time cap
For time: 30 Box jumps (24/20) 40 Slam balls (20/15) 50 Pull-ups 40 Wall balls (20/14) 30 HR Push-ups * 20 min time cap
“Annie” 50-40-30-20-10 Double-unders Sit-ups
AMRAP 20 min: 20 Steps OH Walking Lunges (115/75) 15 KBS (1.5/1) 20 Steps OH Walking Lunges 15 K2E
5 RFT: 4 Power Cleans @ 80% 8 HSPU 40 D/U
AMRAP 7min: Burpees * Games standards
For time: 400m Plate Run (45/25) 35 Thrusters (45/35) 21 C2B 21 Thrusters (95/65) 21 C2B 9 Thrusters (135/95) 400m Plate Run *Only one bar used.
“Cindy” AMRAP 20 min: 5 Pull-ups 10 Push-ups 15 Squats
For time: 30 Muscle-ups * If you cannot do MU, then you will do: 3RFT: 10 V-ups 10 Ring Dips or Matador 10 Hollow Rock/Arch on rings.
5 RFT: 30 KBS (1.5/1) 15 WB (20/14) 7 PS (95/65) Rest 1:1 after every round.
10 min to complete: 4 RFT: 15 STO (135/95) 15 TTB 50 D/U With the remainder of the time: AMRAP: Lateral jump burpees ( Burpee then jump over = 1 rep) Score = total lateral jump burpees