1/24/12
Strength
1-1-1-1-1-1-1 Overhead Squat
Conditioning
5 Rounds For Time:
12 Push Presses (115,75)
200 Meter Row
8 Squat Snaches (115,75)
1-1-1-1-1-1-1 Overhead Squat
Conditioning
5 Rounds For Time:
12 Push Presses (115,75)
200 Meter Row
8 Squat Snaches (115,75)
ODD: 3 Weighted Pull-ups
Even: 5 Wall Walks
-then-
21-15-9
Pistols
T2B
Box Jumps 24/20″
1-1-1-1-1-1-1 Deadlift
Conditioning
10-8-6-4-2 Deadlift 275/185#
50-40-30-20-10 HR Push ups
1-1-1-1-1-1-1 Front Squats
Conditioning
100 Double Unders
30 Pull-ups
30 Front Squats 135/95#
30 Pull-ups
100 Double Unders
Buy-in: 100 Wall Balls
AMRAP #1 (7 min)
Max # pull-ups
5 Snatch (115/75#)
-Rest 3 min-
AMRAP #2 (7 min)
Max # Air Squats
5 Thrusters (135/95#)
-Rest 3 min-
AMRAP #3 (7 min)
Max # KB Swings (53/35#)
5 Cleans (155/115#)
Cash-out: 100 Partner MB Sit-ups
3-3-3-3-3 Front Squats
Conditioning
2 min. ME Cal Row
-no rest-
8 min. AMRAP:
8 Ring Dips
12 Over the box jumps
-no rest-
2 min. ME Double Unders
3-3-3-3-3 Deadlift
Conditioning
30 Handstand push-ups
40 Pull-ups
50 KB Swings 53/35#
60 Sit-ups
70 Burpees
5 Rounds For Time:
10 T2B
10 Hang Power Cleans 135/95#
10 Wall Balls
3-3-3-3-3 Back Squat
21-15-9
Deadlift 225/155#
Burpees
Sit-Ups
3-3-3-3-3 Overhead Squat
Conditioning
5 Rounds of:
AMRAP 3:
3 Power Snatches 135/95#
6 HR Push Ups
9 Air Squats
*1 min rest between rounds
