2/28/13

2 reps x 10 EMOTM @ 80%
– Then –
21-15-9
Thrusters (95/65)
42-30-18
Box Jumps (24/20)
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