April 2014

“Kelly”
5 Rounds
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20″/14″)

Strength:
Front Squat 5-5-5

Metcon:
3 Rounds (rest 1 minute between rounds)
AMRAP4
6 One Arm KB Jerks (53#/35#)
9 Pullups
12 One Arm Russian Swings (53#/35#)

Finisher:
Tabata AbMat Situps

Part 1:
“Dianne”
21-15-9
Deadlifts (225#/155#)
HSPU

Part 2:
Run 1 mile
then:
3 Rope Climbs (15′)

Opener:
1RM Jerk

Headliner:
1k Row
50 Overhead Lunges (75#/55#)
30 T2B

Finisher:
ME1 – Airdyne

Skill:
Snatch

Metcon:
EMOM12
Odd – 3 Hang Snatches
Even – 20 Double Unders

Finisher:
AMRAP3 – Ring Dips

Strength:
Weighted Pullups
5-3-3-1-1-1

Metcon:
5RFT
5 Squat Cleans (155#/105#)
10 Burpees

Finisher:
ME3 – Hollow Body Hold

AMRAP25
5 Strict Pullups
10 HRPU
15 Air Squats
200m Weighted Run (45#/25#)

Opener:
AMRAP3 – Double Unders

Metcon:
3RFT
21 Deadlifts(155/105#)
15 T2B
9 Push Presses

Closer:
AMRAP3 – Ring Rows

Opener:
AMRAP2 – Burpees

Headliner:
1k Row
50 Pistols (alternating)
30 Hang Cleans (225#/135#)

Finisher:
AMRAP2 – Burpees

Opener:
AMRAP3 – Rope Climbs 15′

Headliner:
AMRAP15
5 HSPU
10 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)

Finisher:
MD2 – Sled Push (+90#/+50#)