4/13/12 Fri
4 Rounds For Time 5 Hang Squat Cleans (155/105) (145/95) 50 Singles 100m Row 5per side DB Snatch (50/30) 15 DU Island Run
4/12/12 Th
Dead Lift 3-3-3-3-3-1-1-1-1-1 10min AMRAP Ladder Dead Lift Rx(185/128) Rx+(225/145) HSPU (Sub Burpee and Dip) 1DL 1HSPU 2DL 2 HSPU 3DL 3HSPU 4DL etc… until time runs out
4/11/12 Wed
For Time: Rx Wt: (95/65) 70th Run 7 Thrusters/7 Pull Ups 7 Thrusters/7 Pull Ups 7 Thrusters/7 Pull Ups 70th Run 5 Thrusters/5 Pull Ups 5 Thrusters/5 Pull Ups 5 Thrusters/5 Pull Ups 70th Run 3 Thrusters/3 Pull Ups 3 Thrusters/3 Pull Ups 3 Thrusters/3 Pull Ups 70th Run
4/10/12 Tues
Front Squats 1×20-Empty Bar 5×5 Build To A Heavy 5 1×20 @ 50% of 5RM 3 RFT Cleary Run 1 Rope Climb -sub 10 BB Curls- 3 C2B Pull Ups 5 HSPU (Kipping Is Allowed – Rx Can Not Use Ab Mat) -Sub 10 Dips- 7 Front Squats (135/95) 10 Straddle Box Squat Jumps (Non […]