Mon. 6/16/14
Skill Work: ~15min *Hand Stand Holds (practice control with getting upside down and holding for counts up to 30sec) *Rope Climbs Buy In 70th Run. Sub 750m row 21-15-9 Hang Power Clean (135/103) STO “…….” Burpees Buy out: 300m run sub 400m
Fri. 6/13/14
Strict Press find 1Rm Snatch Grip Deadlifts 8×3 – build to heavy Diane 21-15-9 Deadlift (225/155) HSPU (no ab mat for Rx)
Th. 6/12/14
3 Rounds 300m Run sub: 400m Row 8per Goblet Lunges (24k/20k) 12 KBS (24/20) 15 PullUps 12 KBS (24/20) 8per Gob. Lunges (24/20) Buy Out: 5 Burpees 10 KB Power Snatch (both hands on kb snatch from GTO) 5 Burpees
Wed. 6/11/14
5 Rounds For Load 3 Snatch Pull 3 Power Snatch 3 OHS Rest As Needed Rounds Are TNG 2 Burpee Penalty Ea. Time You Drop Or Rest The BB During The Round. Record Heaviest Round That Was Unbroken Cap This At 15min Then….. 5RFT 10 WBS (20/14) 5 Hang Clean (155/118) – (SQUAT) 5 STO […]
