Wed. 6/26/13
Warm Up – NFT 2 rounds 10 WBS 10 KBS 10 per side bicycle cross overs Bear crawl -walk Gorilla walk back Bear crawl -walk Gorilla walk back For Time 70th Run 21 Box Jumps (30/24) 21 Russian KBS (32/24) 21 squats with KB (32/24) hold it any way you like. 400m Run 15 BJ […]
Tues 6/25/13
BR Snatch Grip SP 3×12 keep wt light for all 3 sets Snatch: 2 reps @ 70-75-80-80-85-85% 10! HPSnatch (95/73) Dips (20#/BW) OHS (95/73) 10 DU per round
6/24/13 Mon
SP 12-10-8-6-4 Thruster 1-1-1-1-1 20min Cap. 200m Run+70th 40 Wall Ball Shots 30 C2B Pull Ups 20 Hang Squat Cleans (135/103) 15 STO (135/103) 10 Burpees Over Bar 5 MU – Sub 5 BMU or 10 Chin Ups The Run… Normal 200m then continue around as if going to do another but keep going to […]
Sat 6/22/13
2-Island Runs 20 Thrusters 15 Sit Ups 10 Burpees 2-Island Runs 20 Cleans Any Way 15 Sit Ups 10 Burpees 2-Island Runs 20 SDHP 15 Sit Ups 10 Burpees 2-Island Runs 20 Push Press 15 Sit Ups 10 Burpees 2-Island Runs 1 Bar Only For All BB Movements