Kelly
5 Rounds forTime
400m run
30 Box Jumps 24/20"
30 Wall Ball Shots w/ 20/14# ball to 10/9' target
Monday, September 30, 2013
AMRAP in 5 Min
10 Thrusters @ 95/65#
20 Double Unders
3 Min Rest
AMRAP in 5 Min
5 Power Snatch @ 95/65#
10 Shoulder-to-overhead @ 95/65#
Shoulder-to-overhead: strict press, push press, or jerk
10 Thrusters @ 95/65#
20 Double Unders
3 Min Rest
AMRAP in 5 Min
5 Power Snatch @ 95/65#
10 Shoulder-to-overhead @ 95/65#
Shoulder-to-overhead: strict press, push press, or jerk
Friday, September 27, 2013
For time:
10-8-6-4-2-4-6-8-10
Ring Dips
Pistols (ex:10=5 each leg, 8=4 each leg, etc)
100m Run
looks like: 10 ring dips, 5 pistols on each leg, 100m run, 8 ring dips, 4 pistols on each leg, 100m run, 6 ring dips, 3 pistols on each legs, 100m run...and so on
10-8-6-4-2-4-6-8-10
Ring Dips
Pistols (ex:10=5 each leg, 8=4 each leg, etc)
100m Run
looks like: 10 ring dips, 5 pistols on each leg, 100m run, 8 ring dips, 4 pistols on each leg, 100m run, 6 ring dips, 3 pistols on each legs, 100m run...and so on
Wednesday, September 25, 2013
For Time:
20-1 Box jumps
1-20 Kettlebell Swings
20 Box Jumps
1 Kettlebell Swings
19 BJ
2 KBS
18 BJ
3 KBS
...and so on...
3 BJ
18 KBS
2 BJ
19 KBS
1 BJ
20 KBS
20-1 Box jumps
1-20 Kettlebell Swings
20 Box Jumps
1 Kettlebell Swings
19 BJ
2 KBS
18 BJ
3 KBS
...and so on...
3 BJ
18 KBS
2 BJ
19 KBS
1 BJ
20 KBS
Monday, September 23, 2013
Angie
100 pullups
100 pushups
100 abmat situps
100 airsquats
RX is completed like a chipper, but you may choose to partition the movements into sets: (ex 5 rounds of 20 reps of each movement)
100 pullups
100 pushups
100 abmat situps
100 airsquats
RX is completed like a chipper, but you may choose to partition the movements into sets: (ex 5 rounds of 20 reps of each movement)
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