A. Suit Case Deadlift

3 sets of 16 - (8 on Left; 8 on Right) - 4 count down (negative).

 

B. Deadlift (Week 11 of 17)

4x1 @90%

 

C. 4 Min AMRAP

10 Wall Balls (25/20, 20/16, 16/12)

6 Pull Ups (ADV 3 Muscle Ups)

Rest 1 min

2 Min AMRAP

10 Wall Balls (25/20, 20/16, 16/12)

6 Pull Ups (ADV 3 Muscle Ups)

 Rest 1 min

4 Min AMRAP

10 Wall Balls (25/20, 20/16, 16/12)

6 Pull Ups (ADV 3 Muscle Ups)

Jt

 

DANIEL

50 Pull Ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull Ups

04212016 RopeClimb

A. 3 Rounds

5 Sets 3-5 Rope Pulls

30 sec Rope Holds

 

B. Back Squat

10 Reps @60%

8 Reps @70%

6 Reps @75

4 Reps @80%

 

C. Partner WOD For Time

400m run

50 Sit-Up Wall Ball Pass

60 Alternating Burpees

400m Farmers Carry

04202016

Strict Press 1RM = 90% of 1RM

3x5 @65%

3x5 @75%

2x5 @85%

1x5+ @85%

 

10 MIN MAX BURPEES OVER THE BAR

*Beginning of every minute 4 Shoulder to Overhead

ADV - 135+/95+ INT - 115/75 NOV - 95-/65-

 

BrunchHour

 

A. Single Leg Box Squat

4 Sets of 10 (5 on left then 5 on right)

 

B. Front Squat 1RM

(Week 1 of 12)

 

C. 3 Rounds (15 min time cap)

5 Squat Clean @65% of 1RM Clean (135+/95+, 115/75, 95/65)

12 Box Step Ups (24"/20")

Run to Gate and Back

04182016

 

Deadlift (Week 10 of 17)

4x3 @85%

 

12 Min AMRAP

3 Pull Ups Strict

6 Hand Release

Push Ups

12 V-Ups

18 Air Squats

File Apr 17 10 46 03 PM