Thursday 8-29-2013
For time of: 10 – 8 – 6 – 4 – 2 Muscle-ups Box Jumps (40″/30″)
For time of: 10 – 8 – 6 – 4 – 2 Muscle-ups Box Jumps (40″/30″)
30 Rounds: 30 sec Sprint 30 sec Rest *Score is total distance*
AMRAP-12 Minutes Ascending Ladder: 3 reps, 6 reps, 9 reps… -Squat Cleans (135/95) -Box Jumps (30″/24″) -Chest to Bar Pull-ups Complete 3 reps for each movement, then proceed to completing 6 reps for each movement, and so on.
“Jackie” For Time: -1000m Row -50 Thrusters (45/35) -30 Pullups
For Time: 50-35-20 Wall Balls (20/14) Pull-ups Double-unders
“Falkel” AMPRAP 25 min – 8 HSPU – 8 Box Jumps (30″/24″) – 1 Rope Climb (15ft)
For time: – 15 Thrusters (135/95) – 200m Run – 20 Thrusters (95/65) – 400m Run – 30 Thrusters (65/45) – 800m Run
5 Rounds for time of: – 5 Deadlifts (275#/195#) – 10 Burpees
6 Rounds for time of: – 6 Overhead Walking Lunges – 30 Double-unders – 6 Overhead Walking Lunges – 30 Double-unders *pick a heavy weight for the OH*
10 Rounds for time of: – 6 Toes to Bar – 6 Wall Balls (20/14) – 6 KBS (2/1.5)