4-24-14
Make Up Day Mobility Day GOAT Day If none of those suit your fancy and you need to get your fix… AMRAP in 15 mins: Row 250 50 Double Unders Run 200 meters 10 Burpees
4-22-14
Every minute on the minute for 5 mins: 3 Overhead Squats, you choose the weight Work up to a weight that is challenging, but attainable. Complete for time: 30-25-20-15-10-5 of: Wall Balls, 20/14 Box Jumps, 24/20″
4-21-14
For Load: Clean Complex Clean Deadlift + Hang Squat Clean ( mid thigh) + Low Hang Squat Clean (below knee) Complete for time: “Jackie” Row 1K 50 Thrusters, 45/35 30 Pull ups Kelsey Wilkinson, First Place, The Festivus Games
4-19-14
“Fight Gone Bad” 3 Rounds for max reps of: 1 minute Wall Balls, 20/14 1 minute Sumo Dead Lift High Pull, 75/55 1 minute Box Jumps, 20″ 1 minute Push Press, 75/55 1 minute Row for Calories 1 minute Rest
4-18-14
For Load Deadlift, 5-5-5 Back Squat, 3-3-3 3 Behind Neck + 3 Overhead Squats, 1-1-1 These are “by feel” loads. If you know your loads for DL and BS, the DL should be in the 75% range and BS shuld …
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4-16-14
6 rounds, max reps: 20 secs, KBS, 53/35 20 secs, Burpees 20 secs, Double Unders Rest 3 mins Score is least amount of reps in any given round. Strive to maintain pace (reps) each round.
4-15-14
Skill: Handstand push up Complete 10 Rounds for time: 10 Pull ups 10 Ground to overhead, 95/65
