Th 3/14/13
13.2 10 min AMRAP 5 STO (115/75) 10 DeadLifts (115/75) 15 Box Jumps (24/20)
Wed 3/13/13
kettle bell work -3 sets of 12 presses 12 waiters lunges & 12 squats 3 sets of 10 V-Ups 10 Hollow Rocks 30sec Planks 5 Rounds 10 HSPU 15 KBS (32/24) 20 DU (sub 60 singles)
Tues 3/12/13
SP 5×4 PP 4×3 10-15 minutes Skills: Rope Climb and HSPU 3 Rounds 25 WBS (20/14) 15 Burpees 10 Box Jumps (30/24) – open and in control
Mon 3-11-13
Front Squats 20-5-5-3-3-1-1-20 OTM for 12 minutes (185/140) 3 Squat or Hang Squat Cleans (no power cleans or hang power cleans) – Odd Minute 3 STO – Even Minute Time Permitting – Sub Burpees for DU- 3 minutes of Singles Row 300m 2 minutes alt 30sec DU 30sec Singles 200m Row 1 minute DU 100m […]