Thrust, Jump, KB Swing

Tuesday March 6, 2012

15 min AMRAP

5 Thrusters 95/65

10 Box Jumps 24/20

15 Kettle Bell Swings 55/36

Warm Up:

400 m Sprint

15 Med Ball Sit Ups

12 Burpees

10 Ball Slams

Skill/Strength:

5 min Max Rep Pull Ups.

Anytime off the bar/rest on box must perform10 Air Squats

5:30 am       Pull Ups

Candice    (20 Jumping)        5 Rounds + 27 (35#/15"/30#)

Tracy        (12 Green Band)   6 Rounds + 26 (35#/20"/25#)

Mike H     (38 Kip)                  6 Rounds + 11 (Rx+30"/70#)

Iron Mike  (14 Strict)               6 Rounds + 5 Rx

Maria        (20 Jumping)         5 Rounds + 1 (35#/16"/20#)

Wendy     (27 Jumping)          7 Rounds (40#/15"/25#)

6:30 am

Ryan (7 Strict)                        5 Rounds Rx

Mike K     (10 Kip)                   5 Rounds Rx

MK           (17 Green Band)     7 Rounds (35#/20"/15#)

Steph       (35 Green Band)     7 Rounds  (35#/20"/20#)

Shane      (18 Kip/strict)           6 Rounds + 12 Rx

Rachel     (27 Blue Band)        8 Rounds  (55#/20"35#)

7:15 pm

Patrick    (21 Strict)                5 Rounds (65#/20"/35#)

John M   (45 Kip/Strict)           7 Rounds Rx

Bill         (25 Jumping)             5 Rounds +5 (65#/20"/25#)

Mark      (4 Strict)                    7 Rounds (65#/20"/25#)

Julie      (19 Blue)                    7 Rounds +5 (65#/20"28#)

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