Month: March 2016

4.1.16

AMRAP in 60:00
Thruster (315/225)
*100 Burpees every time you break set

April Fools!!!

Friday

A.
Sumo Deadlift
5-4-3-2-1
*6 Burpee broad jumps 6’/4’ between each set

B.
For time:
Run 800m
30 Wall ball shots (20/14)
30 Kettlebell swings (53/35)
Run 800m
30 Kettlebell swings (53/35)
30 Wall ball shots (20/14)
Run 800m

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3.31.16

Thursday

A.
10:00
Muscle-up practice
or
30 Muscle-ups for time (cap at 10)

B.
Every 2 minutes for 5 sets:
Hang clean + clean

C.
10 rounds for time:
1 Power clean
2 Front squats
3 Push jerks
Men: 185 / Women: 125

*12:00 cap

3.21.16

A.
Every 2 minutes for 4 sets:
Back Squat
1×12@60%
1×10@65%
1×8@70%
1×6@75%

B.
For time:
90 double-unders
9 muscle-ups
9 squat clean thrusters, 65/45-lb. dumbbells
80 double-unders
8 muscle-ups
8 squat clean thrusters, 65/45-lb. dumbbells
70 double-unders
7 muscle-ups
7 squat clean thrusters, 65/45-lb. dumbbells

18:00 Cap