4-27-15

4-27-15
Practice Day

A: Metcon (Time)
At 0:00- 8:00
3 Rounds:
12 Thrusters (95/65#)
6 MUs (scale: 6 MU on low rings using bands)

rest 7 min*
B: Metcon (Time)
at 15:00:
3 Rounds:
12 Burpee Box Jump 20"
6 squat clean (135/95)

4-17-15

4-17-15

Event Day

A: The Queen (AMRAP - Rounds and Reps)

AMRAP-30
5 HSPU
10 Pistols
15 Pull Ups
200m row

Full Body Prep - 30 min #1 (AMRAP - Rounds and Reps)

30 Min AMRAP
30 Sec Goblet Squat Hold with KB
10 Mobility Ring Rows
Pull up Hang w/close and/or supinated grip (no more than 1 minute)
10 Primal Pull Throughs w/Push up
10 Single Leg KB RDL (same weight used for goblet)

4-16-15

4-16-15

KB/Monostructural Day

A: Farmer Double KB Mile (Time)

Complete 1 Mile holding a kettlebell in each hand as a farmer's carry
-Each time you rest,  perform 10 Single arm RKBS
-Choose your own weight

***: Metcon (Not For Time)

Festivus Athletes:
Choice of same WOD w/Minimal weight
or
Run a mile not for time and use remaining time to mobilize any joints and/or tissues requiring extra attention