Monday 03/02/14

Skill: Clean

MetCon: In 10 Minutes Complete – Score is total Pull Ups

50 DU

9/6/3

Dead Lift (85% Max)

Ring Dips

ME Strict Pull up

 

Tuesday 04/02/14

Skill: Kip

Strength: OHP

4×6 @ 70%

MetCon: For Time

Calorie Row x 20

Sit up x 30

Pull up x 20

KB Swings x 30 (24/16)

Ring Dips x 20

Wall Ball x 30 (10/8)

Push up x 20

DU x 30

 

Wednesday 05/02/14

Skill: OHS

Strength: Ring Dip 4 x 6

MetCon:

AMRAP 3 Mins

GTOH @ 75% OHP Max

Rest 1 Min

AMRAP 3 Mins

Hang Clean (+10/5)

Rest 1 Min

AMRAP 3 Mins

Dead Lift (+10/5)

Rest 1 Min

AMRAP 3 Mins

Burpees

 

Thursday 06/01/14

Skill: Rope Climb

Strength: Dead Lift

3,3,3 @80%

2,2,2 @85%

MetCon: Death by Thrusters (@75% OHP Max)

+ 10 Sit ups EMOM in remaining time

 

Friday 07/01/14

Skill: HSPU

Strength: HBBS

2,2,1,1,1 @90%

MetCon: AMRAP 16 Mins

In Teams of Two Complete the Following

KB Swing x 20 (24/16)

Push up x 10

Box Jump x 5 (24/20)