Friday 2.24.2017 Open 17.1 Prep, Strategy, Mobility, and Attempt Strategy: >Find a consistent pace which will allow you to move the entire time. Do NOT go out of the gate or you will ‘redline’ after the 1st set of Burpee Box Jump Overs and end up resting more than you
Thursday 2.23.2017 Complete as many rounds and reps as possible in 9 minutes of : 5 Handstand Pushups 200 meter Run
Wednesday 2.22.2017 Every minute on the minute for 20-minutes Power Snatch for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps #6: 3 reps #7: 3 reps #8: 3 reps #9: 3 reps #10: 3 reps #11: 2 reps #12: 2 reps #13:
Tuesday 2.21.2017 5 Rounds for Time : 15 Deadlifts 155/105 30 Double Unders (Time Cap – 12 minutes)
AMRAP in 15 minutes of : 5 Thrusters 135/95 3 Muscle Ups 100 meter Sprint (to hill & back)
Sunday 2.19.2017 Rest Day Closed
Saturday 2.18.2017 Mobility 9:30am-10:00am Open Gym 10:00am-2:00pm Olympic Lifting 11:00am-12:00pm MACROS LAB NUTRITION – 12:00pm-1:00pm
Friday 2.17.2017 AMRAP in 11 minutes of : 1 Fireman Carry – 24 ft 20 – Dumbbell Box Step ups 45-lbs/35-lbs 1 Fireman Carry – 24 ft 20 – Overhead Plate Lunges 45-lbs/25-lbs
Thursday 2.16.2017 Cindy’s half sister – Indy AMRAP in 10 minutes of : 5 Pull Ups 10 Pushups 15 Air Squats
Wednesday 2.15.2017 Complete the following Every Minute on the Minute for 9 minutes : Minute 1 – Assault Bike (for calories) Minute 2 – Abmat Sit-ups Minute 3 – Rowing (for meters) < repeat for minutes 4 – 9 >