Wednesday 12-11-2013
AMRAP 8min: 200m Run 20 Pistols (alt) 10 Push Jerks (145/100) Then 3 min ME Lateral Burpees over the bar.
AMRAP 8min: 200m Run 20 Pistols (alt) 10 Push Jerks (145/100) Then 3 min ME Lateral Burpees over the bar.
For time: 15 C2B 50 split jumps (alt) 30 WB 12 C2B 40 split jumps 20 WB 9 C2B 30 split jumps 10 WB
3 Rounds for time: 50 KBS (1.5/1) 25 HR Push-ups * Rest 2 min between each rd.
For time: 15 Thrusters (135/95) 25 C2B 10 Thrusters 20 C2B 5 Thrusters 15 C2B
“Nicole” AMRAP 20min 400m Run Max Pull-ups
3 min ME Double unders 1 min Rest AMRAP 8 min 10 C&J (135/95) 20 HR push ups 30 abmat sit ups 1 min Rest 3 min ME Double unders
For time: 5K Run
5 Rounds for time: 25 KBS (1.5/1) 10 Burpees 25 DU
3 Rounds for time: 800m Run 10 PP (135/95)
ME HSPU * Rest 30 sec 3 Rounds for time: 30 d/u 15 pull-ups * Rest 30 sec ME HSPU * Rest 30 sec 3 Rounds for time: 30 d/u 15 KBS (1.5/1) * Rest 30 sec ME HSPU