Skill: Wall walks/shoulder touches
AMRAP in 12 Minutes:
10 burpees
25 doubles (or 1 min practice)
8-6-14
Overhead Squat
Build to heavy single
Snatch balance
Build to heavy single
Squat snatch
Build to a heavy single
8-5-14
“Open Test”
AMRAP 20 minutes:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups (Sub for muscle-ups is 2:1 pull-ups and dips or jumping muscle-up)
*Same barbell for PC/Jerks/Snatches
8-4-14
Complete 5 rounds for time:
7 Deadlifts, 275/185
30 Air Squats
7 Strict Handstand push-ups
**If you cannot perform a Strict HSPU, perform 2:1 hand-release push-ups
~then~
Back Squat, 7-7-7
8-2-14
For Load:
Push Press, 10-8-6-4-2
3 rounds:
Run 200 Meters
25 Kettlebell Swings (53/35)
Row 250 Meters
*Rest 1:00 Between Rounds
8-1-14
Squats
7 X 3 Back Squats, same weight across
Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(115/80)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch
7-31-14
Complete for time:
30 – 25 – 20 – 15 – 10
Row for Calories
Box Jumps (24/20)
Wall Balls (20/14)
7-30-14
Power Clean
Build to a Heavy Single
On the 2:00 for 7 Rounds:
5 Power Cleans (70%)
30 Double-Unders
7 Strict Pull-Ups
7-29-14
Complete For time:
20 Thrusters, 95/65
20 Hang Power Cleans, 95/65
20 Push Presses, 95/65
20 Overhead Squats, 95/65
20 Front Squats, 95/65
*** On the Minute – 5 Burpees ***
