6.20.17

Sprints

4x100m, 

2x200m, 

1x400m

3:1 rest on the 100’s and 2:1 on the 200’s

WOD

For time:

Buy in and out with a 3 minute Hollow Hold

*10 sit up penalty each time you break*

5 rounds

12/10 cal row

8 burpee box jumps 24/20

4 handstand push ups

*coaches challenge: 15/12 cal, 30/24, strict HSPU

Record time and amount of sit ups

6.16.17 “The Chief”

“The Chief”

Five 3-minute AMRAPs in 19 minutes

3 minute AMRAP

3 Power Cleans 135/95

6 Push-Ups

9 Air Squats

 

Then Rest 1 minute

Repeat 5 times

 

*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.*

Accessory

10 rounds Not for time

Heavy Sled Push Down and Back 135/115

1 rope climb after each sled push