7/4/11 Mon
78 Air Squats – Pull Ups 1×5 This Weeks pull up Progression will be the same as last week. 5 Rounds For Time 5 Back Squat-SB Depth (135/93) 5per side KB Snatch (16/12) 5 Lat Jump Burpees 5 Lat Jumps 5 Lat Jump Burpees 5 Slam Balls Rec Run
7-2-11 Sat
3 RFT 5 Pull Ups (C2B/CoB) 10 Burpee Box Jumps (20/16) Long 400 15 Clean & Jerk (135/93) Long 400 15 Clean Jerk
7/1/11 Fri
75 and 5×4 Helen 3 Rds for Time 400m Run 21 AKBS (24kg/16kg) 12 Pullups
6/30/11 Thurs.
74 and 5×3 The 7 – 7 Rds For Time 7 HSPU 7 Thrusters (135/93) 7 K2E 7 Squat Cleans (135/93) 7 Burpees 7 AKBS (24kg/16kg) 7 Pullups