Week of October 13-18, 2014

Monday
For Time:
400 Meter Run
30-Lateral Burpees Over Bar
30-Hang Cleans 135/95#
*10 Minute Time Cap

Tuesday
21-18-15-12-9-6-3 For Time:
HSPU
L-Pull Ups
*20 Minute Time Cap

Wednesday
"The 300"
30 Reps of each for time:
Push Press 95/65#
Russian KBS 53/35#
Double Unders
Pull Ups
Box Jumps 20/16"
Wall Ball 20/14#
SDHP 95/65#
Ring Dips
Knees 2 Elbows
Burpees
*30 Minute Time Cap

Thursday
Snatch 5 x 3

"Sandbag Thruster Fun"
For Time: 
200 Meter OH Walk 
12-Thrusters 
200 Meter OH Walk 
10-Thrusters 
200 Meter OH Walk 
8-Thrusters 
200 Meter OH Walk 
6-Thrusters 
200 Meter OH Walk 
4-Thrusters 
200 Meter OH Walk 
2-Thrusters 
Men-60# 
Ladies-40#
*15 Minute Time Cap

Friday
3" Deficit Deadlift 1RM

12 Minute AMRAP:
50-Double Unders
10-Push Ups
15-Squats

Monday
For Time:
400 Meter Run
30-Lateral Burpees Over Bar
30-Hang Cleans 135/95#
*10 Minute Time Cap

Tuesday
21-18-15-12-9-6-3 For Time:
HSPU
L-Pull Ups
*20 Minute Time Cap

Wednesday
"The 300"
30 Reps of each for time:
Push Press 95/65#
Russian KBS 53/35#
Double Unders
Pull Ups
Box Jumps 20/16"
Wall Ball 20/14#
SDHP 95/65#
Ring Dips
Knees 2 Elbows
Burpees
*30 Minute Time Cap

Thursday
Snatch 5 x 3

"Sandbag Thruster Fun"
For Time: 
200 Meter OH Walk 
12-Thrusters 
200 Meter OH Walk 
10-Thrusters 
200 Meter OH Walk 
8-Thrusters 
200 Meter OH Walk 
6-Thrusters 
200 Meter OH Walk 
4-Thrusters 
200 Meter OH Walk 
2-Thrusters 
Men-60# 
Ladies-40#
*15 Minute Time Cap

Friday
3" Deficit Deadlift 1RM

12 Minute AMRAP:
50-Double Unders
10-Push Ups
15-Squats