Wed. 7/31/13
Power Cleans 5×2 build to heavy – 15min Max —————————————————- E2MOM for 12 minutes add 10 pounds per set 1 Dead Lift 1 Hang Power Clean (Hang Squat Clean ok) 1 STO Rtg-(185/135) Rx-(165/115) Sx-(135/95) ——————————————————— 2 Rounds 1min of Tabata Push Ups Pull Ups Air Squats after the 10sec of rest Island Run -you’ll […]
Tues. 7/30/13
Back Squat 5×5 ——————– Front Squats 4×3 ——————– 4 Rounds 20 WBS (20/14) 20 SDHP (85/65) 20 Push Press (85/65) 20 Sit Ups
Mon. 7/29/13
SP 4×12 ——— 5 Rounds NFT 1 Rope Climb 5 Strict HSPU 10 Push Ups ————– 10 min AMRAP BUY IN: 5 MU – Ring or Bar 10 Burpees 5 MU – Ring or Bar Track how many rounds completed in the remaining time 8 KBS (32/24) 12 KB SDHP (32/24) 20 DU
Fri. 7/26/13
Clearly/70th/200/I-Run 5 Burpee Box Jumps (24/20) 3 Wall Walks 1 Rope Climb 20′ 200m Row 30 DU Buy Out: 20 T2B 10 MU -ring or bar ok ————————– There is no standard sub. Come early/stay late Attack your weaknesses. Substitution is at coaches discretion.