7-22-11 Fri
Air Squats 96 – Dead Hang Pull Ups: Repeat Thursday’s Sequence 4 Rounds For Time: Long 800m Run 600m Row 25 Box Jumps 15 Pull Ups Long 600m Run 500m Row 20 Box Jumps 12 Pull Ups Long 400m Run 400m Row 15 Box Jumps 10 pull Ups Long 200m Run 300m Row 10 Box […]
7-21-11 Th
95 and 5 reps ea grip: Pro, Sup, Alt, Pro, Rev Alt, Sup, Pro 3 min of work per exercise followed by 3 min of rest. Then Transition To The Next Exercise BB Bench Press Air Squats BB Skull Crushers Split Jumps BB Bicep Curls Score Total Reps Per Exercise
7-20-11 Wed
94 and 5 reps ea. grip: Pro – Sup – Alt – Rev Alt – Sup – Pro For Time: 1, 2, 3… 10… 3, 2, 1 Burpees Clean and Jerk (115/73)
7/19/11 Tues
93 and 5 reps with ea grip: Sup – Alt -Rev Alt – Sup Front Squats 5×5 5 Rounds For Time 10 A-KBS (24/12) 5 per side – KB Snatch (24/12) 10 Slam Balls 5 per side – Lunges holding SB