7/12/12 Th
For Time 35 min Cap 21-18-15-9 WBS (20/14@10ft) SDHP (95/65) Push Press (95/65) 9 T2B (sub V Ups if can not do T2B scaled movements) 9 Sit Ups New Run (out 3 – in 2)
7/11/12 Wed
4 Rounds For Time 40min cap 500m Row 400m Run (shoot straight drive way) 30 Singles 20 Box Jumps (24/20) 10 DU (sub 20 Singles & 5 Burpees)
7/10/12 Tues
For Load – For each round the BB Wt must be the same for all of the efforts. Increase wt each round- 30 DU (sub 3:1 + 5 Burpees) – 25 sit ups 1 Clean and Jerk- Use Split- 3 Back Thrusters 5 Dead Hang Pull Ups 7 RDL’s Each effort is continuous or it […]
7/9/12 Mon
Shoulder Press 5×3 Snatch:OH Squat 5×1:3 3 RFT – Rx (80/58) 5 Snatch Grip Dead Lifts 5 Hang Power Snatch 5 Power Snatch 10 OH Squat 5 5 Bar Facing Burpees new run