Tues. 11/19/13
B Squats 4×10 2-4-6-8-6-4-2 HSPU Box Jump Over 20″ Thrusters I-Run. Out 3. In 2. Rx1 (135/103) Rx2 (115/88) Rx3 (95/73)
Mon. 11/18/13
Sp 4×10 Buy In: 10 Burpees 200m Run out 3 in 2 10 Burpees 5 Rounds 5 C2B Pull Ups (20# Chain/BW) 10 Clean & Jerks 5 C2B 20 DU sub: 5 Burpees 30 singles Buy Out: 5 Burpees Rx1 (155/118) Rx2 (135/103) Rx3 (115/88)
Sat. 11/16/13
2 Man Teams 200m Run 100 WBS (20/14) 80 Deadlifts (225/170) 60 KBS (32/24) 200m Run 40 Burpees over Bar 20 Pull Ups 10 Hand Slap Push Ups – push ups must be done in unison – 200m Run Deadlifts can be done together or individually. Runs and Push Ups must be done together. On […]
Fri. 11/15/13
PP 4×10 Back Squat 4×10 400m Run 1 Rope Climb -20′ sub: pull up – 3 alt grip & 3 rev. alt grip 30 WBS (20/14) 1 Rope Climb 300m Run 15 KBS (32/24) 1 Rope Climb 15 KBS 200m Run 1 Rope Climb 30 WBS 1 Rope Climb 100m Run (I-Run)
