March 2016

“Cardio Collapse” by DB

4 RFT: 

40 Double-unders or 30 Ski/Mogul Jumps (over barbell)

10 Deadlifts 225/155 55+ 185/115

400m Run

40 Double-unders or 30 Ski/Mogul Jumps

400m Row

10 Burpee T2B

Post time to responses.

4 Sprint Sets For Time: 

6 Burpee Box Jumps 24/20″ (can jump off to open hip old school)

6 Hang Squat Cleans 95/65lbs 115/80 135/95 155/105 or 185/125

6 Over the Bar Lateral Burpees

6 S20

** After 1st Round REST 2min
** After 2nd Round REST 2:30min
** After 3rd Round REST 3min
** Use a load that allows under 2min but over 1min each sprint set

Post load and time for each sprint set to responses.

With a Continously Running Clock:

0:00-2:00 Run 400m to Max Double Unders

2:00-12:00 Establish a 1 RM Bench Press (work as a team here at benches)

12:00-14:00 Max Reps Hand Release Push- Ups

14:00-24:00 Establish a Max Cluster of 1 Power Snatch to 1 OHS to 1 Hang Squat Snatch

24:00-28:00 Run 800m to Max Knees to Elbows

28:00-31:00 Max Reps Irish KettleBell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing

Post results for each event to responses.

FOR TIME: 
5 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

1 Rope Climb 15′ 55+ 1 Rope Climb 10′

10 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

2 Rope Climbs 15′ 55+ 2 Rope Climb 10′

15 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

3 Rope Climbs 15′ 55+ 3 Rope Climb 10′

10 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

2 Rope Climbs 15′ 55+ 2 Rope Climb 10′

5 Thrusters 95/65 55+ 75/55 or Dumbbell or KB Thrusters 35/25 or 45/35lbs

1 Rope Climb 15′ 55+ 1 Rope Climb 10′

Post time to responses.