7/13/11 Wed
87 and 5 Alt & 5 Rev Alt For Time: 20 SDHP (95/63) 20 Box Jumps (24/20) Long 800m Run 15 SDHP 15 Box Jumps Long 400m Run 10 SDHP 10 Box Jumps Long 200 5 SDHP 5 Box Jumps Rec Run – About 135m Time Permitting: Choose A Skill To Work For 10 to […]
7-12-11 Tues
86 and 5 Pro. 5 Sup. Front Squat 5×5 5 Rounds For Time 5 T2B 10 Pledge Push Ups 5 Dips – (R)ing or (S)tationary 10 DB GTO @ 20% BW
7-11-11 Mon
Air Squats 85 and Dead Hang Pull Ups; Pro. Grip 5 – Sup. Grip 5 Shoulder Press 5×5 AMRAP 20 5 Box Jump Burpees (24″/20″) 10 Wall Ball Shots (20/16) 15 AKBS (24k/16k) 20 Sit Ups
7-9-11 Sat
5 Rounds For time 4 Cleans Any Way (135/93) 6 Back Squats (135/93) -in the bucket; Use SB or 8# DM For Marker 8 KB Snatch per side (16/12) 10 Sit Ups 150m Row – If rower is in use, can run out 1 around island back in 1 as sub.