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28 Jan 2014

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1. “Diane” (10 minute cap)

Complete reps of 21-15-9 for time

225#/155# Deadlift
Handstand push ups

 

2. Barbell Thruster – 15 minutes to work up to a max single 

27 Jan 2014

012814

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1. Skill Work – Pistols

2. For time – 100 double unders

3. 5 rounds for time

10 Burpees
10 DB Shoulder to overhead, 55#/35#
20 DB Squat Clean, 55#/35#

26 Jan 2014

012714

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1. Push Press – 12 minutes to work up to a maximum for the day

2. AMRAP 10

1/2 “Cindy”
5 pull ups
10 push ups
15 squats

23 Jan 2014

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1. Deadlift – 6×2 @ 90%

2. Row – 3x500m 

rest 1:00 between efforts

22 Jan 2014

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1. “Nate”

AMRAP 20
2 Muscle ups
4 Handstand push ups
8 KB swings, 32kg/24kg

2. Practice Knee to elbows

21 Jan 2014

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1. EMOM 15
2 Hang squat clean – ascend to AHAP

2. 3 Rounds for time (10 minute cap)
9 CTB Pull ups
9 Power Clean, 135/95

3. Toe 2 Bar – 3 x max reps

21 Jan 2014

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AMRAP 8

30 Snatches, 75#/55#
30 Burpees
30 Snatches, 105#/75#
30 Burpees
30 Snatches, 135#/95#

19 Jan 2014

012014

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AMRAP 12

5 Thruster, 95#/65#
10 Box Jumps, 24″/20″
15 Toe 2 Bar

18 Jan 2014

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1. 3 rounds for time

10 Knee to elbows
20 Deadlift, 155#/105#
30 Double unders

2. Back Squat – 6×2 @ 90%

17 Jan 2014

011814

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AMRAP 3

Burpees

rest 5 minutes

AMRAP 3

Thrusters, 95#/65#

rest 5 minutes

AMRAP 3

Power Snatch, 95#65#


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