April 29: Sideways

12 minute AMRAP

10 ring rows
12 lateral box jumps
25 double-unders

Score: 281

First round DUs, rest singles

Squat 5-3-1+: 185, 205, 235x3

April 27: Circuit Breaker

2rds...2.5 min per station

- Partner pull-ups
- KBS and plank
- Partner Bike
- MB Sit-ups

Mod: Ring rows for partner pull-ups

Score: 522 (w/Joby)

April 26: Ringer

6 RFT

200m Run
7 Ring Dips
14 Wall Ball

Mod: 250M row for runs

Time: 16:11

Snatch 5-5-5-1-1-1-1-1-1: to 100

April 24: Not Quite Fran

4 rounds:

400m run
10 DB Thrusters (35/25)
5 strict C2B pullups

Mod: 40 cal airdyne for runs

 Time: 14:44

Floor press 3-3-3+: 160-185-205x12

April 22: Elsa's Brother

100 Cal Airdyne

Rx: 4:10

Squat 3-3-3 (no 3+): 170-195-220

April 20: Pick your Poison

Level 3
100 Over the box, box jumps
100 Pull-ups
100 V-ups
100 Push-ups
Every 3 minutes 5 thrusters (96/65 barbell)

Level 2
75 OTB Box Jumps
75 Pull-ups
75 V-ups
75 Push-ups
Every 3 minutes 5 DB Thrusters (35/25)

Level 1
50 OTB Box Jumps
50 Pull-ups
50 V-ups
50 Push-ups
Every 3 minutes 5 DB Thrusters (30/20)

Did Level 2, mod: Ring Rows, 25# Thrusters

Time: 22:45

April 19: 2000M Row

PR: 7:28 (20 seconds faster than 3/25)

Snatch work: up to 95, and shoulder feeling OK.

April 17: Down & Back

AMRAP 12mins

25 double unders

150’ single arm DB waiter walk (35/25)

10 burpees

150’ single arm DB waiter walk (35/25)

Modified - 50# KB farmer's carry

Score: 150

Floor Press 5-5-5: 160-175-195x12

April 15: Rounder

4 RFT:

200m Run
5 Strict C2B Pull-ups
5 Ring Dips
15 Wall Ball (20/14)

Time: 11:38 Rx

Squat 5-5-5+: 160-185-205x12 (~286)

April 13: Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 25:39

Mods: Russian KB, Situps, light push press, 14 pound WB

April 11: Tabata Airdyne

Tabata Airdyne for total calories.

Score: 91

1RM Front Squat: 205#

1RM Floor Press: 255#

That is all.

April 9: Off Kilter

3 RFT:

Row 500M
20 dumbell snatches (35/25)
10 one leg box jumps (5 each leg)

Time: 11:07

Mod: 20# dumbells

April 6: Part Deux

5 rounds:

EMOM

30sec ME Bike

Ground to OH (45/25 plate)

5 rounds:

EMOM

30sec ME Row

Box jumps

Max calories row/bike
Partner one goes while partner 2 rests.  Each round is therefore 2 min.  Score is total combined calories and reps.

Score: 497
Modified: 25# plate

April 3: Race Pace

5 Rounds for Time:

10 KB Snatches (50/35, 5 each side)
10 Pushups (FB= Clapping)
200m Sprint

Mod: 25# KB

Time: 9:09

Deadlift 3-3-3: 225-250-290x6

April 1: Cyclonic

4 Rounds AMRAP:

60 sec Airdyne
60 sec KB Swings (50/35)
60 sec Double Unders
60 sec rest

 

Modified: singles

Score: 297

 

Squat 3-3-3: 170-190 -220 (right knee unhappy - didn't do last set)