5/25/16

Posted on by Dan Romigh

Wednesday
The Filthy Fifty!
For time
50 box jumps 24/20

50 jumping pull-ups

50 kbs 35/26

50 walking lunges

50 knees to elbows

50 push presses 45/35

50 AMSU

50 wall balls 20/14

50 burpees

50 du
35 minute cap



Posted on by Dan Romigh

Tuesday…
Power snatch

2 @ 60%

2 @ 70%

1 @ 80%

1 @ 90%

1 @ 100+%
Squat snatch

3 attempts to establish a 1 rep max
Then…
Assault bike for max calories

4 rounds

:25 every 4 minutes



Posted on by Dan Romigh

Front squat 1×2 @ 85%

1×2 @ 90%

1xme @ 95%
Back squat

1×2 @ 85%

1×2 @ 90%

1xme @ 95%
Then

4 Rounds

Every 3 minutes

200m run

20 AMSU

15 air squats

10 push-ups

5/16

Posted on by Dan Romigh

Monday
Grace

30 clean and jerks for time

135/95
Then
For time

15 burpees

15 burpees over a 8″ gap, 8″ height

15 burpees over a 16″ gap, 12″ height

15 burpees over a 24″ gap, 16″ height