110428 A Dime a Minute!

20 min. AMRAP:

• 600m run
• 10  x  push ups
• 10  x  kb swings (a)
• 10  x  kb sdhp
• 10  x  pull ups
• 10  x  kb cleans

110420 FS

Strength:

FS

• 5  x  65%
• 5  x  75%
• 5  x  85%

Metcon:

Three rounds for time w/kb:

• 30  x  swings (a)      16/24kg
• 30  x  sdhp
• 15  x  lunges
• 15  x  sit ups

110401 BS

Strength:

BS
• 5 x 70%
• 5 x 80%
• 3 x 90%

Four rounds for time:
• 21 x kb swings (a) 16/24
• 15 x ring dips

110321 Got some?

Strength:

DL
• 5 x 75%
• 5 x 80%
• 5 x 85%

12min Time Cap:
• 1 mile run
• 50 x kb swings (r) 16/24kg
• 50 x sit ups

110226 Team WOD

Team WOD for time: 

• 800m run  -  Team
• 200m  -  Farmer’s walk           16/24kg
• 400m  -  mb run                     14/20lb
• 200    x  kb swings (r)             16/24kg
• 400m  -  mb run
• 200m  -  Farmer’s walk
• 800m run  -  Team 

1. Team Runs - Start and Finish as a Team
2. mb runs - Each member must run the 400m individually.  Only one person running per team.
3. Farmer’s walk  -  2 x kb same weight
4. You must complete all of the rep’s on each exercise prior to moving onto the next exercise.