Apr. 7th, 2014 - Monday

Parkland

Warm Up

3 Rounds of:

30 Double Unders 

10 Hollow Rocks

10 Supermen

Strength

3 x 5 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

For time:

40 Burpees

40 WBS (20#/15#)

30 Burpees

30 WBS (20#/15#)

20 Burpees

20 WBS (20#/15#)

10 Burpees

10 WBS (20#/15#)

*20 minute time cap

SUBU

Warm Up

3 Rounds of:

30 Double Unders 

10 Hollow Rocks

10 Supermen

Strength

“Hatch” (Week 18)

Back Squat:

1 x 5 @ 65%

3 x 5 @ 75%

Conditioning

For time:

40 Burpees

40 Thrusters (45#/35#)

30 Burpees

30 Thrusters (95#/65#)

20 Burpees 

20 Thrusters (135#/95#)

10 Burpees

10 Thrusters (155#/105#)

*20 minute time cap

North Shore

Olympic

7 x 1 – Hang Clean (from just above the knee)

*rest 90 seconds

Strength

1a) 3 3 (1 Hang Clean Pull + 2 Shrugs)

*rest 90 seconds

1b) 3 x ME – HSPU (strict)

*rest 90 seconds

Conditioning

40 Burpees 

40 Thrusters (45#/35#)

30 Burpees

30 Thrusters (95#/65#)

20 Burpees 

20 Thrusters (135#/95#)

10 Burpees

10 Thrusters (155#/105#)

*20 minute time cap