April 2010

4:00pm at The Marcos de Niza Track 6 rounds: 400m Sprint Work to Rest 1:1

  For time: 50 Pull-ups 50 Box Jumps 50 Push-ups 50 KBS 53/35 50 MB Sit-ups 12/8 50 Squats 50 Sledge Hammer Strikes 50 Burpees

For time: 2K Row

Perform 1 rep on the minute every minute: 6 minutes of Clean & Jerk 6 minutes of Rack Jerk 6 minutes of Power Clean 6 minutes of Clean Pull 6 minutes of Back Squat

Skill Practice: L Sit L Sit Pull-up Muscle-up Handstand push-up Turkish get up KB Snatch

AMRAP 15:00 3 Burpees 6 KB Swings 70/44 9 Box Jumps

9:00am at The Dobson High School Track Add up your times for a total: 400-600-800-600-400     -work to rest 1:1

Back Squat 5-5-5-5-5 Bench Press 5-5-5-5-5 Deadlift 5-5-5-5-5  

FRAN For time: 21-15-9 Thruster 95/65 Pull-ups

5:30pm at Windmills Park 5 rounds: 20-40-60 walk back recovery 2:00 Rest