Sat. 11/30/13
400/70th/Cleary/70th/400 5 1 Arm KB or DB PP – rt side 10 KB or DB GTO (use only one KB or DB) 5 1 Arm KB or DB PP – lft side 10 PBPS – do a Burpee without push up or jump Buy Out: 5 C2B no butterfly allowed 200m Run 5 C2B “…….. […]
Wed. 11/27/13
4 Rounds 10min Cap Rx(135/103) – Sx(115/88) 3 Power Snatch 3 Thrusters -Any Way- 3 Burpees over Bar 3min Rest and Transition 3 Rounds 12min Cap Rx(155/118) – Sx(135/103) 2 Power Clean 3 Hang Clean 4 Split Jerk 3 Hang Clean 2 Power Clean I-Run (out 3 In 2) 3min R and T 2 Rounds […]
Tues. 11/26/13
PP 4×10 “mechanics” SLDL 4×10 For Time 5 Burpees 3 mix grip pull ups 3 rev. mix grip 50 WBS (20/14) 3 3 40 Thrusters (75/53) 3 3 30 PP (75/53) 3 3 20 Front Squats(75/53) 3 3 10per BR Back Step Lunges (75/53) 3 mix grip pull ups 3 rev. mix grip pull ups […]
Mon. 11/25/13
SP 4×10 Front Squat 4×10 Ring Rows 3×10 10 min AMRAP 5 Power Snatch 5 Back Squats 5 BR PP 15 DU sub:15 Sprawls Rx (115/88) Sx (100/73)
