Sunday, 4.5.15

10am

A) 750m row for time

*2:23

B)

3 Rounds

-3 MUs

-6 Snatches (105)

-12 Front Squats (105)

*2:43

Saturday, 4.4.15

10:30am-12pm

A) Find a max weight in the complex: 12 DEadlifts 9 Hang Cleans 6 Jerks

*Built to 205, felt good and could do more, but shoulders were a bit fatigued from the week's gymnastics work and legs were fatigued from bike sprints yesterday

B)

Partner WOD

200 DU

80 KB Swings

60 Cal Row

60 HSPUs 

80 KB Goblet Squats

200m Prowler Push

*15:30'ish with Kris Keller

Friday, 4.3.15

10-12pm

A) Squat Clean Thruster every :90, increase by 10#, buy-in of 5 bar facing burpees

*hit 255, failed 265

Rest 5 mins

Then...

B)

 AMRAP 7

-10 Wall Balls (30#)

-10 Box Jump Overs (30")

-5 MUs 

*4 rounds

1-3pm

A) Assault Bike 30 mins: 5 intervals of 5 mins @ :30 Hard As Possible / :30 rest (pretty much completely, then AMRAP 1 of GHDSU's 

*300 Cals, 100 GHDSU's 

Gymnastics Add-On

B1) Press Walks (3 x 5yds)

B2) Pull-Up and Overs (3 x 6)