April 10, 2015
Friday 150410
For Time:
Run 800m
21 Back Squats 95/65
21 Pull-Ups
Run 600m
15 Thrusters 95/65
15 C2B Pull-Ups
Run 400m
9 OHS 95/65
9 Bar Muscle-ups
Post time to responses.
April 2015
April 9, 2015
Thursday 150409
As many rounds as possible in 3 minutes of:
250m Row
10 Deadlifts 115/80 55+ 85/55
5 Hang Power Snatch
Max Reps T2B or V-Ups
Rest 3 Minutes
Repeat 3 more times for a total of 4
Score is total T2B or V-Ups Reps from all 4 rounds.
April 8, 2015
Wednesday 150408
As many rounds as possible in 16 minutes of:
12 SandBag Lunges (alternating 6 ea leg) 80/50lbs 55+ 50/35lbs
6 S2O 135/95 RX+ 155/105 55+105/65
200m SandBag Carry/Run (1pt/rep for 100m)
12 Hand Release Push-Ups w/feet on 2x45lb plates/1x45lb Plate 55+ Hand Release PushUps
Post rounds and reps to responses.
April 7, 2015
Tuesday 150407
As many rounds as possible in 11 minutes of:
9 Chin-ups (hands facing toward you) RX+ L-sit Chin-ups 55+ female only Jumping Chinup w/wrist fold over bar
11 Dumbbell Thrusters 2x 45/25lbs or RX+ KettleBell Thrusters 2x 24/16kgs 55+ 2x 30/15 DBs or 2x 16/12kgs KBs
13 Box Jumps 24/20″ RX+ 30/24″ RX+ 20/18″
“Finisher”
as soon as AMRAP complete 3 min to establish max reps DB or KB swing with one of the DB or KBs used in WOD
Post rounds and reps to responses.
April 6, 2015
Monday 150406
For Time:
1 Mile Run
100 ab-mat unanchored sit-ups RX+ 70 GHD Sit-ups
Post time to responses.
