Th. 10/24/13
Hang Snatch High Pull 3-3-3-3-3 Build to Mod. Pull should be to chin level (Adv. Focus on Transition, knee to power, heals down) ————————————————————- Big Helen 3 Rounds 2x200m Run -out 3 in 2- 21 KBS (32/24) 12 Pull Ups (20#chain/BW)
Wed. 10/23/13
DL 8-8-6-6-4-4 —————— Dips 12-10-8-6-4 ——————— Skull Crushers 12-12-12-12 ——————————- 3 Rounds 20 WBS (20/14) 10 Ball Slams 20 Cal Row 10 Dbl KBS (20/16) 20 DU 10 Singles
Tues. 10/22/13
7 Rounds 7 Thrusters (135/103) 7 HSPU girls can use an ab mat 7 Sumo Dead Lift (135/103) 7 Burpees 7 Pull Ups 7 Push Ups 7 Air Squats I-Run
Mon. 10/21/13
SP 5×5 PP 5×3 FS 5×5 3 Rounds 10 Renegade Rows (5 rows per side) 10 DB High Hang Power a Clean & Press 10 DB BackStep Lunges ( 5 per leg) 10 Singles 10 DU – sub 5 Burpees 10 Singles 1 set of DB only
