Yearly Archives: 2014

Cindy XXX 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups…

Skill: Snatch (variations hang/power/squat perform with barbell only) 2 minute AMRAP: Max burpee **1 minute rest*** 3 minute AMRAP: 8 Push press (115/75) 12 Box jump (20/16) **1 minute rest**…

Skill: snatch/bergener warm up 21-18-15-12-9-6-3 Overhead squat (115/75) Toe to bar Handstand push-up

15 Burpees 75 Thrusters (65/35) 15 Lunges (w/bar each leg counts) 50 Thrusters (95/65) 15 Burpees 25 Thrusters (115/95) 7 Lunges (w/bar) 15 Burpees

500m row 50 GHD Sit-ups 100 Double-unders 35 GHD Sit-ups 1000m row 20 GHD Sit-ups

18 minute AMRAP: 20 double unders 15 dead lift  5 burpee  2 clean and jerk (185/115)

  Strength: Hang Clean 5x3 (60-80% of max) 5 minute AMRAP: 15 Thruster (105/75) 20 Double-under

6 Rounds: 12 Jumping Air Squats 12 KB Swings (70/45) 12 toe to bar scaled

**5:30 AM and 6:30 AM classes are cancelled due to weather. All other classes as scheduled** Snatch (115/75) Sit-up **ladder going up by 2 each round** **14 minute cap**