Th 9/13/12
Annie On The Run 50-40-30-20-10 DU Sit Ups New 200 B/T Each Round -out 3 In 2- (4 200’s)
Wed 9/12/12
20 min. Skills Work: MU – Rope Climb – HSPU 5 RFT 3 MU (sub 9 Chins & 9 Dips) 5 HSPU (sub 10 Pike Push Ups) 7 Thrusters (100/75) 1 20ft Rope Climb (sub 200m Row)
Tues 9/11/12
Super Set: Dead Lifts 5×5 Strict Chin Ups 5×5 5 Rounds 5 Dead Lifts (165/115) 5 Hang Power Cleans (165/115) 5 Pull Ups 15 DU (sub 25 Singles 5 Burpees – in that order) 30 Singles
Mon 9/10/12
Strength Work SP 5×12 Start With Empty Bar – continuous reps- 5×1,1,1,1 Snatch Dead Lift, Pull, High Pull, Snatch 5 Rounds 10 Snatch (115/80) 5 OH Squat (115/80) 5 Box Jump (33/27) SCG Standard