7/11/12 Wed
4 Rounds For Time 40min cap 500m Row 400m Run (shoot straight drive way) 30 Singles 20 Box Jumps (24/20) 10 DU (sub 20 Singles & 5 Burpees)
7/10/12 Tues
For Load – For each round the BB Wt must be the same for all of the efforts. Increase wt each round- 30 DU (sub 3:1 + 5 Burpees) – 25 sit ups 1 Clean and Jerk- Use Split- 3 Back Thrusters 5 Dead Hang Pull Ups 7 RDL’s Each effort is continuous or it […]
7/9/12 Mon
Shoulder Press 5×3 Snatch:OH Squat 5×1:3 3 RFT – Rx (80/58) 5 Snatch Grip Dead Lifts 5 Hang Power Snatch 5 Power Snatch 10 OH Squat 5 5 Bar Facing Burpees new run
7/7/12 Sat
3 Rounds: Individual……..2 Partner (Runs must be together & only one partner works at a Time) Cleary Run 20 WBS……..60 15 KBS………50 5 Jump Squats Run To Top of Alley 5 Jump Squats Run Back To Lab 5 Jump Squats 10 Air Squats……40 10 Slam Balls……30 5 Burpees………..20 Box Jumps 70th Run and Repeat Gun […]