Nicole Peyton

Friday, March 16

Kit during 18.4

21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes

Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Thursday, March 15

Rocky

24-min. AMRAP of:
1 Strict Pull-up
2 Dumbbell Front-Rack Lunges (35/25 lb.)
2 Burpees
*Double the reps each round.
*Start with a 600-m Run and Run 600 m every 6 minutes.

Wednesday, March 14

Jason and Coach Sam

500-m Row
25 Power Snatches (65/45 lb.)
2:00 Rest
500-m Row
20 Power Snatches (85/55 lb.)
2:00 Rest
500-m Row
15 Power Snatches (105/65 lb.)
2:00 Rest
500-m Row
10 Power Snatches (125/75 lb.)
2:00 Rest
500-m Row
5 Power Snatches (145/85 lb.)

Tuesday, March 13

Mya and Martin

3 rounds of:
1:00 Ball Slams 
1:00 Box Jumps (24/20 in.)
1:00 Bench Presses (135/85 lb.)
1:00 Plank Hold
1:00 Rest

*Subtract 10 reps every time you break the plank hold

4 rounds of:
30 sec. Ring Support
*Every 10 sec. do 1 Dip

*Add weight each round if you can complete it without breaking the support