Friday, May 30, 2014

AMRAP in 15 minutes

Front squat @ 135/95#
50 double unders
2 front squats
50 double unders
3 front squats
50 double unders
4 front squats
50 double unders
...and so on

Thursday, May 29, 2014

5 rounds for time

100 meter run
5 power clean @ 135/95
100 meter run
10 wall ball shots

Wednesday, May 28, 2014

21-15-9

Ring dips
Burpees box jump overs 20/24"

Tuesday May 27, 2014

15 minutes to work to a Hang Snatch 1RM

For time:

50 Double-unders
30 HSPU
30 TTB
15 HSPU
15 TTB
50 Double-unders

Monday May 26, 2014

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Friday, May 23, 2014

4 rounds for time

5 snatches @ 115/75#
15 ring dips
50 double unders

Thursday, May 22, 2014

AMRAP in 18 minutes

200m run
10 front squats @ 155/110#