Thursday April 9, 2015

5 rounds for time

5 Bodyweight Deadlift
20 double unders

Wednesday April 8, 2015

20 min AMRAP

5 snatch 95/65
10 Toes to Bar
200 m Farmers Carry (100 m left hand then 100m right hand)
20 Wall balls 20/14

Tuesday April 7, 2015

21 Series

KBS
double unders

Monday April 6, 2015

3 rounds for time

20 lunges (each leg)
20 Squats
10 Jumping Lunges (each leg)
10 Jumping squats
20 push ups
20 pull ups
10 Hand release push ups
10 burpee pull ups

Saturday April 4, 2015

Michael
3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005

Friday April 3, 2015


Work to...

Front Squat 1 Rep Max

Rest for 5

Push Jerk 1 rep max

Rest for 5

100 weighted sit ups for time 35/25

Thursday April 2, 2015

10 Rounds for time

10 lunges
10 squats
10 double unders
10 Burpees