Thursday, August 6, 2015
4 Rounds of max reps in :45 /:15 of:
Ball slams (40#/25#)
Box jumps (30″/24″)
GHD sit ups
KB swings (70#/55#)
Ring rows
Wednesday, August 5, 2015
Strength
Press
Conditioning
With an 11 minute clock:
50 Hollow rocks
Run 800m
50 Chest to bar pull ups
-THEN-
As many hand release push ups as possible in the remaining time.
Tuesday, August 4, 2015
Strength
Squat
Conditioning
For time:
30 Wall ball (20#/14#)
Run 200m
30 Sumo deadlift high-pull (75#/55#)
Run 200m
30 Box jumps (24″/20″)
Run 200m
30 Push press (75#/55#)
Run 200m
Row 30 calories
Run 200m
Sunday, August 2, 2015
Every 6 minutes for 24 minutes:
3 Strict muscle ups
60 Double unders
30 Overhead walking lunge steps (45#/25#)
Saturday, August 1, 2015
AMRAP in 31 minutes of:
8 Thrusters (155#/105#)
6 Rope climbs
11 Box jumps (30″/24″)
