1-10-12 Tues
BB Strength work MRT 4 Rounds For Time 8per KB Snatch (24k/16k) 10per KB 1 arm Row (24k/16k) 12 T2B Island Run ~ 135m
1-9-12 Mon
25 Pull Ups 30 Thrusters (95/65) 35 A-KBS (24k/16k) 40 WBS (20/14) 45 SDHP (95/65) 20sec of work 10sec of rest until chipper is completed
1/7/12 Sat
Buy In: Alternate Burpee 5-4-3-2-1 Sit Up 2-4-6-8-10 70th Run 3 Rounds 10 Pull Ups 10 Slam Balls 10 Push Ups 500m Row 3 Rounds 10 Snatch – Any Way- (95/63) 10 KBS (24/16) 10 SDHP (95/63) Buy Out: Alternate Burpees 1-2-3-4-5 Sit Ups 10-8-6-4-2
1/6/12 Fri
Strength Training Day: Dead Lift 3-3-2-2-1-1-1-1 S/S: Weighted Dips 5-5-5-5 Bulgarian Squats 5-5-5-5 Time Remaining: Wt’d Chins 3-3-3-3-3