Apr 142014
 

A. 5 MIN EMOM, C&J Ladder
Minute 1 = 2 C&J
Minute 2 = 4 C&J
Minute 3 = 6 C&J
Minute 4 = 8 C&J
Minute 5 = 10 C&J
Goal is to use the same weight for entire ladder.
Score is the weight used to complete ladder.

B. Rest 5 MIN, Then 10 MIN AMRAP:
5 Hang Cleans – 135/95
10 Burpee Box Jumps – 24/20
15 T2B

C. 30 Wall Ball 2-For-1′s (20/14)

la

Apr 132014
 

A. 10 MIN to establish 1RM OH Squat (from rack)

B. “Nancy”
5 Rounds for Time [30 MIN CAP]:
400m Run
15 Overhead Squats – 95/65 (initiated from ground)
[Compare to 21-Oct-2013]

C. 2 MIN AMRAP – C2B Pull-Ups

photo

Apr 112014
 

A. 5 MIN Mobility

B. For Time:
100 DU (5:1 Singles)
90 Air Squats
80 Sit-Ups
70 Wall Ball – 20/14
60 Supermans
50 KB Swings – 53/35
40 Push-Ups
30 Thrusters – 45/35
20 Burpees
10 Pull-ups

C. 400m Jog or Walk

ck2

Apr 102014
 

Buy-In:
8 MIN EMOM:
1 Clean (For Load)

Rest 2 MIN, Then For Time:
600m Run
2 Rope Climb (10:1 Pull-Up Conversion)
20 S2OH – 115/75 (initiated from ground)
2 Rope Climb (10:1 Pull-Up Conversion)
600m Run

Cash-Out:
Accrue 2 MIN Plank Hold

photo(2)