Friday, February 28, 2014

Fractured Fran

5 rounds for time

9 thrusters 135/85#

9 Pull Ups

Thursday, February 27, 2014

Tabata

Handstand push-ups 

1 min rest

Tabata

Sumo Deadlift high pulls 85/55#

1 min rest

Tabata

Double unders 

1 min rest

Tabata

Box Jumps 24"/20"

Wednesday, February 26, 2014

Games Wod 12.2

Climb the snatch ladder

AMRAP in 10 Min

30 reps @ 75/45#
30 reps @ 135/75#
30 reps @ 165/100#

AMRAP in the remaining time @ 210/120#

Tuesday, February 25, 2014

400 m sprint x 6

2 min rest between sprints

Score: slowest time/fastest time 

Monday, February 24, 2014

Dirty 30

For time:

30 Box Jump (24/20")

30 Kettle Bell Swings (53/35#)

30 Walking Lunges

30 knees to elbow

30 Push Press (45/35#)

30 Supermans

30 Wall Ball (20/14# to 10/9')

30 Burpees

30 Double Unders

Friday, February 21, 2014

For time:

Run 400

42 Double unders 

42 air Squats

Run 400

30 DU

30 Squat

Run 400

18 DU

18 Squat

400m run: Run from gym to fire hydrant across from Mwr and back is 400 m  or treadmill or 500m row

Thursday, February 20, 2014

Deadlift

2-2-2-2-2