Thursday 9.22.16

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With a 20 minute continuously running clock complete:

Beginning on a 4 minute clock, complete as many reps as possible of:

15 Lateral Burpees
50 Double Unders
15 Power Cleans (155/105)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

15 Lateral Burpees
50 Double Unders
13 Power Cleans (185/125)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

15 Lateral Burpees
50 Double Unders
11
Power Cleans (205/140)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

15 Lateral Burpees
50 Double Unders
9 Power Cleans (225/155)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

15 Lateral Burpees
50 Double Unders
7 Power Cleans (275/185)

If you complete the cycle within the 4 minutes, move on the the cycle.  You may bank time by completing the next cycle before the next 4 minute window of time expires.  If you complete all cycles within a 20 minute window, post times to comments.  If you fail to complete a cycle within a 4 minute window of time (or appropriate additional time), post total reps to comments.

 “We live in a very tense society.  We are pulled apart…and we all need to learn how to pull ourselves together….I think that at least part of the answer lies in solitude.”~Helen Hayes

Wednesday 9.21.16

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3 rounds of:

As many rounds and reps as possible in 5 minutes of:

14 KB Swings (53/35)
11 Push Presses (95/65)
8
Box Jumps (24/20)
Rest 2 minutes between cycles

Rx’d + (115/80…70/53)

Compare to HERE

1) 3 rounds not for time of:

8-12 Seated DB Shoulder Presses
12 Bench Bent Over Rows
1 set of Banded Delt Complex
(12 reps each)

“Never doubt that a small group of thoughtful, committed people can change the world.  Indeed, it is the only thing that ever has.”~Margaret Meade