4/15/2015

  “Karen” For time: 150 Wall Ball 20/14

4/14/2015

  Strength 3 Deadlift EMOM x 12 min @77% of 1RM Conditioning 10 Minute AMRAP 5 Power Snatch 135/95 10 Handstand push up 15 Box Jump 24/20

4/13/2015

  Strength Front Squat 5RM Conditioning 5 Rounds 5 Squat Clean 185/125 10 Burpee 30 Double Under

4/9/2015

  Barbell Work 2 Power Snatch + 1 Hang Power Snatch EMOM x 10 minutes Conditioning 9 Minute AMRAP 9 Deadlift 225/155 9 Handstand Push ups 18 Box jumps 20″

4/8/2015

  “Angie” For time: 100 pull ups 100 push ups 100 sit ups 100 squats

4/7/2015

  Strength 4 Rep max  Power Clean Conditioning 10 minute AMRAP 30 Burpee 30 Hang Power Clean 135/95

4/6/2015

  Strength 3RM Thruster *May come from rack if needed* Conditioning 8 minute AMRAP 3 Overhead Squat 115/75 10 Double under 6 Overhead Squat 115/75 20 Double under 9 Overhead Squat 115/75 30 Double under 12 Overhead Squat 115/75 … Continue ascending by 3’s in OHS and 10’s in DU

4/2/2015

  Strength Sumo Deadlift 2-2-2-2-2 Conditioning 9 minute AMRAP 20 Lunge 10 Toes to bar 5 Power Snatch 135/95

4/1/15

Holleyman   30 rounds for time: 5 wall ball 20/14 3 hspu 1 power clean 225/155