Wednesday, July 25, 2012
Skill / Strength
Hang clean & jerk
Conditioning
AMRAP in 10 minutes of:
7 Push press
30 Split jumps
15 Sit ups
Tuesday, July 24, 2012
Strength
Back squat
Conditioning
3 Rounds for time:
Run 200m
20 Chest to bar pull ups
20 Front squats (95#/65#)
Sunday, July 22, 2012
For time:
7 Reps of the “Bear” complex (135#/95)
50 Double unders
5 Reps of the “Bear” complex (135#/95)
50 Double unders
3 Reps of the “Bear” complex (135#/95)
50 Double unders
Thursday, July 19, 2012
5 Rounds for time of:
1 Rope climb
Run 400m
1 Rope climb
15 Burpees
(20 minute time cap)
Wednesday, July 18, 2012
Skill / Strength
Clean & jerk
Conditioning
3 Rounds for time of:
Run 400m
7 Clean & jerk
Tuesday, July 17, 2012
Strength
Back squat
Skiil testing
Max height box jump
Max reps pull up
Max handstand walk
400m Run
500m Row
