Sat 2/9/13
70th/400/200/I-Run 10 Hang Power Cleans 5 Burpees 2 Rounds of Cindy 10 Hang Power Cleans 5 Burpees
Fri 2/8/13
200m Sprint Island Jog 200m Sprint I-Jog 200m Sprint I-Jog No Rest Runs are continuous 1/2 Island Sprint 1/2 Island Jog 1/2 I-Sprint 1/2 I-Jog 1/2 I-Sprint 1/2 I-Jog 3 Rounds 10 KBS (32/24) 10 Air Squats 10 HSPU 10 T2B Buy Out: 50 DU (Sub:10 Burpees 25 Singles 10 Burpees 25 Singles)
2/7/13 Th
Warm Up Key: RO AS DU BP PU DB Rows 4×8 GHD Back Ext. 3×10 Or Stiff Leg Dead Lift Rev. Grip BB Row 4×8 Chins 4×8 Acceleration Sprints 21-15-9 WBS SDHP Box Jumps
Wed 2/6/13
BB Walking Lunges 4 Sets of 10 Steps – Go Heavier Each Set 5 Rounds Rx (135/105) – Sx (120/90) 2 Power Snatch 1 OH Squat 3 HPC 2 F Squats 7 C&J 25 DU 150m Row