Mon. 7/1/13
Warm Up 2 Rounds 200m Row 15 DU 10 DB SLDL Using Curl&Press Wt. 5 DB Curl & Press SC&SJ 1×4@40-50% 1×3@50-60% 1×3@60-70% 1×2@75-80% 1×1@85-90% 10min AMRAP 5 STO (115/90) 10 DL (115/90) 15 Box Jumps (24/20)
Sat 6/29/13
I-Run/200m/400m/70th/400m/200m/I-Run 5 1 Arm Row per side 10 KBS 5 Burpees
Fri. 6/28/13
Buy In: I-Run 15 Burpees 20 Pull Ups 5 Rounds 12 SDHP (90/68) 10 Cleans – any way (90/68) 8 BR Thrusters (90/68) 30 DU sub 100 Singles 150m Row Buy Out: 5 C2B Pull Ups 10 Pledge Push Ups 30 Air Squats 10 Pledge Push Ups 5 C2B. Pull Ups
Th. 6/27/13
Warm Up 3 Rounds NFT 30 Flutter Kicks-15 per side 20 DU 10 Good Mornings 1 Rope Climb Strength Work – Advanced Squat Clean & Split Jerk 70%-3+3 75%-3+2 80%-2+2 80%-2+1 85%-1+1 90%-1+1 Interm. Work on form and mechanics at 50-70% Beg. Work form and mechanics with light wt. Met Con 5 Rounds I-Run 3 […]