Month: March 2014

Damien and Simon vs. the wall.
Damien and Simon vs. the wall.

Turkish get-up 3-3-3 (per arm)

In partners, 2 rounds of:

1. 10 wall-balls (20/14 lb., 10/9 ft.)

2. 5 burpees

3. 1 75-foot empty sled push

4. 8 hollow rocks or AbMat sit-ups

Each station is 2 minutes, 30 seconds between stations.

Partner 1 works while Partner 2 rests, and vice versa.

When receiving a power clean, the foot position is the same as it is for a squat clean. Strive to land in your squat stance.
When receiving a power clean, the foot position is the same as it is for a squat clean. Strive to land in your squat stance.

Footwork drill: Coach-led empty-bar power cleans 3-3-3-3-3

5 rounds of:

6 power cleans (185/135 lb.)

10 chest-to-bar pull-ups

Gymnasty/Gymnasty+

Tom on thrusters in 13.5. Great job!
Tom on thrusters in 13.5. They’re back again this year!

Back squat 3

Open Event 14.5 – Time Cap 20 minutes

21-, 18-, 15-, 12-, 9-, 6- and 3-rep rounds of:

Thrusters (95/65 lb.)

Bar-facing burpees

Sunday Open competitors:

Back squat 3

3 rounds of:

15 thrusters (95/65 lb.)

15 bar-facing burpees

The immediately row 2 km

Little man addresses the barbell.
Little man discovers what his parents have been up to.

2 rounds of:

1 minute of overhead squats (95/65 lb.)

1 minute of double-unders

1 minute of power cleans (95/65 lb.)

1 minute of double-unders

1 minute of hollow rocks

Rest 1 minute

Skills

1-leg kettlebell deadlifts 12-12-12 per leg

8 rope climbs (not for time)

Turkish get-up 2-2-2-2-2 (per arm, 20 total)