1/28/12
Strength
1-1-1-1-1-1-1 (3 Position) Squat Clean
Conditioning
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 155/115#
Burpees
1-1-1-1-1-1-1 (3 Position) Squat Clean
Conditioning
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 155/115#
Burpees
For time:
Wall balls 20/14#
Sit-ups
Air squat
Push-ups
Sumo deadlift high pull, 95/65#
Double-unders
Thrusters, 95/65#
Pull-ups
Overhead squat, 95/65#
KB swings 53/35#
Push press, 95/65#
Ring Dips
Clean, 135/95#
Burpees
Back squat, 135/95#
Split Jumps
Front squat, 135/95#
Toes to Bar
Deadlift 185/135#
1-1-1-1-1-1-1 Back Squat
Conditioning
“Grace”
30 Clean and Jerk 135/95#
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
