4/23/2014

For time:
30 wall balls
30 CTB pull-ups
30 alternating pistols
30 alternating DB snatches, 50

8:44 (PR+1:38)

4/22/2014

A. 1 power snatch + 1 hang squat snatch, 10 x 1 @ moderate loads; begin a set every :60
B. Rope climb, 7 x 1; begin a set every :60
+
3 rounds not for time:
20 reverse hypers, moderate
:30 L-sit on parallettes
+
5 sets:
:60 AirDyne @ high aerobic effort
:60 AirDyne @ 50% 

A. 85-95-105-110-115-120(failed hang snatch)-120(failed HS)-120-115-110
B. complete
+
complete
+
complete

4/19/2014

A. Deadlift, build to a max
B. Weighted ring dip, build to a max

A. 325 (PR+20)
B. 197 (152 bw+45)

4/17/2014

3 rounds for time:
25 kettlebell swings, 53
15 pull-ups

6:38

4/16/2014

A. Rope climbs, max in 2:00
B. Pistols, max alternating in 2:00
C. Handstand walk, 10:00 to establish a max single distance
+
For time:
50 double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees

A. 4
B. 41
C. 44 feet
+
4:30

4/15/2014

A. High-bar back squat, build to a max
B. Split jerk from blocks, build to a max
+
For time:
50 toes-to-bar

A. 270 (PR+5)
B. 205 (PR+10)
+
3:35

4/13/2014

"300FY"

150 cals