Th. 7/3/14
Closed Friday The 4th – Hero Wod Option “Ralph” 4 Rounds 8 Deadlift (250/170) 16 Burpees 3 Rope Climb @ 15′ – sub 9 chin ups 70th Run – sub: 700m Row – Or – “DT” 5 Rounds 12 Deadlift (155/105) 9 Hang Power Clean “…” 6 Push Jerk “…”
Wed. 7/2/14
Strict Push Press 5×5 Buy In: shoot Str8 run – sub 500m Row – 4 Rounds 10 Box Jumps (24/20) 10 Ring Rows 10 C&J (135/103) 10per Mtn. Climbers – Buy Out: 250m Row 5 Bar Facing Burpees
Tues 7/1/14
3 Rounds 20 WBS (20/14) 20 SDHP (100/73) 20 Prisoner Squat Jumps 20 STO (100/73) 20 Singles 20 Russian Twist 20 BB GTO (100/73) 1 Min Rest
Mon. 6/30/14
Front Rack Pause Squats 5×5 – 3sec hold – 4 Rounds 5 DB Power Cleans 5 DB Squats (front rack) 5 DB Push Press 5 DB Hang Clean & Jerk 20 DU: sub 80 singles Sand Bag I-Run Buy Out 4 Man Makers (Push up row-push up row-push up cluster = 1 man maker) No […]
