Month: February 2013

2 reps x 10 EMOTM @ 80%

– Then –

21-15-9

Thrusters (95/65)

42-30-18

Box Jumps (24/20)

2-2-2-2-2-2-2

-Then-

10-8-6-4-2

Front Squats (185/115)

20-16-12-8-4

Ring Dips

3-3-3-3-3-3-3

(Just below knee)

– Then –

12-9-6-3 reps for time of:

Power snatch, 95/65#

Burpee

2 reps EMOTM x 10 @ 80%

-Then-

30 Deadlift 185/115#

30 HSPU

30 Hang Power Clean 185/115#

30 Push-ups

30 Push Jerk 135/95#

30 Sit ups

2500m Row

50 Snatch 135/95#

50 HSPU

100 Burpees

200 Bar Lunges 135/95#

300 Double unders

2500m Row

3 reps EMOTM x 10 @ 75%

– Then –

25-20-15-10-5

Ring Rows

Pushups

w/ 20 Double unders between sets.

1-1-1-1-1-1-1

– Then –

3 rounds

30 wall ball

20 hang power clean (135/95)

30 situps

6 reps EMOTM x 10

-Then-

Tabata – 8 sets of each (32 total rounds)

20 seconds WORK, 10 seconds REST

Row for meters

Rest 1 min

Air squats

Rest 1 min

Split lunges

Rest 1 min

Plate – ground to overhead (45/25)

Post your score, which is the lowest score from each round added together.

3-3-3-2-2-2-1-1-1

– Then –

15 Minute AMRAP:

5 Deadlifts (275/185)

10 Burpee over box jumps

3 reps EMOTM x 10 @ 75%

– Then –

2 Rounds

100 Double unders

50 Push Press (95/65)

25 Toes to bar