Wednesday, December 10, 2014

4 rounds for time

10 power snatch @ 75/115#
10 burpees
10 box jumps @ 20/24"

Tuesday, December 9, 2014

Front squat

7 x 3

Build up to a heavy set of 3 or a 3RM.  Rest 2-3 mins between sets.

Then,

2 sets of max reps at 70% of heaviest weight from above.

Monday, December 8, 2014

Barbara

5 rounds

20 pull-ups
30 push-ups
40 sit-ups
50 air squats

Saturday, December 6, 2014

AMRAP in 20 minutes

5 thrusters @ 65/95#
7 SDLHP @ 65/95#
10 double unders

Friday, December 5, 2014

AMRAP in 15 minutes

1 wall ball shot
25 double unders
2 wall ball shots
25 double unders
3 wall ball shots
25 double unders
And so on...

Wednesday, December 3, 2014

For time:

10 deadlifts @ bodyweight
3 rounds of Cindy
8 deadlifts
3 rounds of Cindy
6 deadlifts
3 rounds of Cindy
4 deadlifts
3 rounds of Cindy
2 deadlifts
3 rounds of Cindy

Tuesday, December 2, 2014

For time:

500m row
21 box jumps @ 30/24"
500m row
15 box jumps @ 30/24"
500m row
9 box jumps @ 30/24"