Friday 1-10-2014
3 Rounds for time: 12 Ring Dips 9 T2B 7 Snatches @ 85% of max
3 Rounds for time: 12 Ring Dips 9 T2B 7 Snatches @ 85% of max
For Time: 9 Thrusters (115/75) 18 KBS (1.5/1) 9 Wall Climbs 9 Thrusters 18 KBS 9 Wall Climbs 9 Thrusters 18 KBS 9 Wall Climbs
Time trials: 400m Run @ 80% – rest 2 min 400m Run @ 90% – rest 3 min For time: 400m Run @ 100%
20 min to: Establish a ME UB set of DUs Row 1K Establish a ME UB set of Pull-ups * 3 Attempts only
For time: 30 HSPU 40 Pull-ups 50 KBS (1.5/1) 60 Sit-ups 70 Burpees * 20 min time cap
AMRAP 12 min: 20 walking lunges KB OH (1.5/1) 15 pull-ups 20 walking lunges KB OH (1.5/1) 15 T2B
1) With a 10-minute time clock AMRAP-5 -KB Snatches (1.5/1) Then no rest and perform 100 double unders. Rest remaining of time. 2) With a 5-minute time clock AMRAP-2:30 -KB Snatches (1.5/1) Then no rest and perform 75 double unders.
“F#@k Me Running” For time: 800m Run 10 Burpees 400m Run 20 Burpees 200m Run 30 Burpees 400m Run 20 Burpees 800m Run 10 Burpees
AMRAP 10 min 8 Goblet Squats 16 KBS (1.5/1)
“Diane” 21-15-9 Deadlift (225/155) HSPU