Thursday 31/03/16
7 Rounds – 1st Minute: 3 Back Squats – 2nd Minute: 6 Strict Chin Ups Then 10 Minutes “Karen” – 150 Wall Balls,
7 Rounds – 1st Minute: 3 Back Squats – 2nd Minute: 6 Strict Chin Ups Then 10 Minutes “Karen” – 150 Wall Balls,
3-3-3-3-3 Push Jerk 5 x 8 DB Bench Rows Per Arm Between Sets Then 18 Minute Partner AMRAP – 100 Double Unders
8 Rounds – 1st Minute: 5 Stiff Legged Dead Lifts – 2nd Minute: 10 Ring Dips Then For Time – 21 Dead Lifts
“Open Workout 16.5” 21-18-15-12-9-6-3 – Thrusters @ 95/65lbs – Bar Facing Burpees
3 x 3 Power Clean Accrue 50 Ring Dips Between Sets Then For Time – 30 Box Jumps @ 24″/20″ – 30
10 Minute AMRAP, In Teams Of 3 – 40sec Air Bike Sprint – 8 Burpees – Rest **Each team member follows once the previous
1 Rep Max Dead Lift 5 x 15 Toes To Bar Between Sets Then For 15 Minutes, in teams of 3 or
5 x 8 Strict Press 5 x 1 Minute Ski Erg And Shoulder Mobility Between Sets Then 20 Minute Partner AMRAP –
7 Rounds – 1st Minute: 3 Front Squats – 2nd Minute: 6 Strict Chin Ups Then 5 Rounds (16 Minute Time Cap) –