Wed. 10/30/13
Deadlift 10-8-6-4-2 ———————– Buy In 200m Run 1 Rope Climb I-Run 1 Rope Climb 5 Rounds 3 Burpee Box Jumps (24/20) 5 MU sub 10 Strict Chin Ups & 5 Push Ups 7 DL (255/185) 9 BJ Over Box (24/20) 12 Pistols – 6 per leg 15 DU Buy Out: 10 Burpees 30 Singles 10 […]
Tues. 10/29/13
No 2pm training today SP 8-8-8-8 ————- PP 3-3-2-2-2 —————- 2-4-6-8-10-8-6-4-2 HSPU – woman can use 1 ab mat Power Cleans Rx1 (185/138) Rx2 (165/123) Rx3 (145/108)
Mon. 10/28/13
Back Squats 10-8-6-4-2 ————————— On a continuous clock: 3 Rounds 8 Deadlifts 4 Hang Power Cleans 2 Thrusters 1 Jerk Then 2 Rounds 400m Row 30 Single 20 DU 10 Strict Dead Hang Pull Ups (no kipping) Buyout 25 Burpees Rx1 (165/123) Rx2 (145/108) Rx3 (125/93)
Fri. 10/25/13
Back Squats 5 x 5 Build To Heavy ————————————– Lift Offs 4 x 3 Heavy ————————- 3 Rounds 5 MU (BMU ok); Sub – (10 Close Grip Chins & 10 Pledge Push Ups) 10 Hang Power Clean & Jerks 15 Dead Lifts 20 DU; Sub – 20 Singles 5 Burpees 20 Singles Rx (155/118) Sx […]
