test
For Time:
40 x Squat
Run 400m
20 x 75lb Push Press
10 x Burpees
Run 800m
10 x Burpess
20 x 75lb Push Press
Run 400m
40 x Squat
Front Squat 3-3-3-3
-rest-
Complete as many rounds as possible in 5 minutes of:
5 Thrusters (95/65)
5 Pull-ups
For Time:
21-18-15-12-09-06-03 SDHP
03-06-09-12-15-18-21 Kb Swings
Spring Metcon
1200 meter sprint
2 min rest
800 meter sprint
rest 3 min
400 meter sprint
rest 4 min
400 meter sprint
Finisher: 50 med ball cleans
Welcome to March! Spring is on it’s way!
10,9,8,7,6,5,4,3,2,1 reps of
clean (dumbbell/kettlebell/barbell)
front squat (dumbell/kettlebell/barbell)
kettlebell swing
sit ups
Rest day! Get outside and get some fresh air.
“Murph” For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
“Gwen”
21-15-9
clean and jerk
400m walking lunge
100 Squats
1 Mile Run
50 Squats
800m Run
25 Squats
400m Run
Quarter Gone Bad
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
