Wed. 9/11/13
OHS 4×12 ———– 25-20-15-10 WBS (25/15)slam ball Rx or (20/14)dynamax ball Sx Row for cal. KBS (32/24)Rx or (24/20)Sx 25 DU each round sub singles @ 3:1 5 Burpees each round.
Tues 9/10/13
Squat Clean and Jerk 5×2:1 @ 80-85% 1Rm Clean ———————- SDHP 4×10 ———————- 7 Rounds 7 SDHP (135/103) 7 Box Jumps (30/24)
Mon. 9/9/13
SP 4×12 – strict ———————————— Back Rack Push Press 5×3 – strict ————————————– Front Squats 5×3 – 3sec hold in the bottom ——————————————— 3 – 5 Rounds 5 Dead Hang Pull Ups 5 T2B 5 DB Thrusters 20 DU
Sat. 9/7/13
Clearly Run ————– 3 rounds 5 C2B Pull Ups 10 Pledge Push Ups 15 Prisoner Jump Squats —————————– 4 Rounds 5 Burpee Box Jumps 10 DB Clean & Jerk 5 per leg wt’d back step lunges 10 per leg Mtn Climbers ———————————–