Mon. 9/30/13
Arnold DB/KB SP 3×12 ——————————– Hand Stand Holds 3xME to 30sec ————————————— 200/400/70th/400/200 5 C2B pull-ups 5 K2E 10 Burpees
Sat. 9/28/13
Goody Goody!
Fri. 9/27/13
3 Rounds NFT 10per side Wt.’d walking Lunges -DB’s or KB’s 10 Ring Rows 5per side Pistols 5 Strict DH Chin Ups —————————————– Task Oriented Fight Gone Bad: 3 – Rounds 20 WBS (20/14) 20 SDHP (75/53) 20 Push Press (75/53) 20 Box Jumps – 20″ 20 Cal. Row 1min. Rest
Th. 9/26/13
Front Squats 5×5 – Build to heavy ————————————- Clean Grip Lift Offs 4×3 ———————————- Clean Pulls 3-2-2-1-1-1 ——————————– 7min EMOM 3 Power Cean 2 Front Squats 1 Split Jerk Max Start Wt. (155/118) Max per round increase 15lbs ———————————- Fartlek Run – out 3 to cleary back in door 3. Use 2nd driveway entrance going […]
