Monday 11-25-2013
4 min ME Burpee Box Jumps (24″/20″) * Rest 2 min AMRAP 4 min: 20 BB OH Walking Lunges (95/65) 10 T2B * Rest 2 min 4 min ME Burpee Box Jumps
4 min ME Burpee Box Jumps (24″/20″) * Rest 2 min AMRAP 4 min: 20 BB OH Walking Lunges (95/65) 10 T2B * Rest 2 min 4 min ME Burpee Box Jumps
For Time: 15 Strict Pull-ups 7 PP (155/105) 12 Strict Pull-ups 5 PP 9 Strict Pull-ups 3 PP Then 100 D/Us
“Kelly” 5 Rounds for time: 400m Run 30 Box jumps (24″/20″) 30 Wall balls (20/14)
3 Rounds for time: 400m Run 20 Pull-ups 30 sit-ups *Rest 2 min between rounds
Complete cycles of the following: Tabata x4 -KBS (1.5/1) * Rest 1 min Tabata x4 -Burpees * Rest 1 min
4 Rounds for time: 6 Box jumps (30″/24″) 12 C2B 24 OHS (65/45)
AMRAP – 10 min 8 Ring Dips 16 KBS (2/1.5)
“Barbara” 5 Rounds for time: 20 pull ups 30 push ups 40 sit ups 50 air squats * Rest 3 mins after each round.
2 min ME: KBS (1.5/1) Rest 1 min AMRAP-4 min -15 HR Push Ups -10 T2B Rest 1 min AMRAP-4 min -15 Jumping Squats -10 Pull Ups Rest 1 min 2 min ME: KBS (1.5/1)
For time: 10 strict pull-ups 10 Wall balls (20/14) 8 strict pull-ups 15 Wall balls 6 strict pull-ups 20 Wall balls 4 strict pull-ups 25 Wall balls 2 strict pull-ups 30 Wall balls