Saturday, July 4, 2015
“Whitten”
5 Rounds for time of:
22 KB swing (70#/55#)
22 Box jump (24″/20″)
Run 400m
22 Burpees
22 Wall ball (20#/14#)
Thursday, July 2, 2015
Strength
Press
Conditioning
“Diane”
21-15-9 reps of:
Deadlift (225#/155#)
Handstand push up
♦ compare to 11/13/11 ♦
Wednesday, July 1, 2015
Skill / Strength
Hang clean & split jerk
Conditioning
Every 3 minutes for 15 minutes:
10 Chest to bar pull ups
3 Hang clean & split jerks
Tuesday, June 30, 2015
Strength
Squat
Conditioning
For time:
50 Double unders
50 One arm overhead walking lunges
20 Toes to bar
Run 800m
20 Toes to bar
50 One arm overhead walking lunges
50 Double unders
Sunday, June 28, 2015
4 Rounds for time of:
21 KB swings (55#/35#)
18 Wall ball (20#/14#)
15 Pull ups
12 Push ups
9 Hollow rocks
Saturday, June 27, 2015
For time:
10 Front squats (185#/135#)
25 Double unders
8 Front squats (185#/135#)
50 Double unders
6 Front squats (185#/135#)
75 Double unders
4 Front squats (185#/135#)
100 Double unders
2 Front squats (185#/135#)
♦ compare to 10/09/14 ♦
Thursday, June 25, 2015
For time:
10 Muscle ups
20 Deadlift (275#/185#)
30 Box jumps (24″/20″)
40 KB swings (55#/35#)
50 Calorie row
40 KB swing (55#/35#)
30 Box jump (24″/20″)
20 Deadlift (275#/185#)
10 Muscle ups
