4/25/13 Th
5 rounds 3 MU. SUB 3:1 chins & dips 5 Squat Clean (170/120) 7 Burpee Box Jumps 20″ MU Sub is 3 sets of 3 chins and 3 Dips for a total of 9 reps of each movement Use 20lb chain and call it scaled
4/24/13 Wed
variation of 2/8/13 For Time 70th Run 1 20ft Rope Climb 10 Burpees No sub if u can’t climb skip it 400m Run 1 20 Ft Rope Climb 10 Burpees 200m Sprint I-Jog 200m Sprint I-Jog 200m Sprint I-Jog 1/2 Island Sprint 1/2 Island Jog 1/2 Island Sprint 1/2 Island Jog 1/2 Island Sprint 1/2 […]
4/23/13 Tues
Build To 1 RM Squat Snatch 5 Sets: 2@60%; 2@70%; 1@80% of 1RM Snatch 1 Squat Snatch 2 BR SG PP (sub jerk progression) 1 OHS 8min Amrap @ 70% 7 Snatch Grip DL 7 Hang Power Snatch 7 OHS 21 DU Time Permitting 500m Row 10 Burpees 400m Row 10 Burpees 300m Row 10 […]
4/22/13 Mon
Arnold KB or DB SP 4×12 DB Row 4×8 Finish with 1×20 Back Squat 1×20 5 Rounds 3 C2B Pull Ups 6 Dead Lifts (245/185)Rx (225/165)Sx 9 Box Jumps (24/20) open and in control Time Permitting 50 wall ball shots