7/2/12 Mon
1mi Run Build to heavy 4×4 Shoulder Press 4×4 Front Squats 21-15-9 Thrusters (80/58) Barbell Row ” ” Hang Power Clean ” “
6/30/12 Sat
For Time 21-18-15-9 WBS (20/14) 3 Burpees SDHP (80/58) 3 Burpees Air Squats 3 Burpees Push Press (80/58) 3 Burpees Hang Power Clean (80/58) 1 Island Run
6/29/12 Fri
1000m Row Cleary Run 25 DU (sub: 75 singles 15 Burpees) 3 Sets 3 of each grip (Pro-Alt-Rev Alt.-Sup) Dead Hang Pull Ups 21’s (7 beg. Rom – 7 full Rom – 7 end Rom) -start w/ empty bar guys add 5 to 15 per set girls add 5 to 10 no failed sets Rest […]
6/28/12 Th
Compare To 7/25/11 For Time 1 Island Run 2 Box Jumps (30/24) 3 T2B 4 Dips 5 Push Ups 6 Sit Ups 7 AKBS (32/20) 8 Pull Ups 9 Slam Balls (25/15) 10 HSPU