Saturday, October 4, 2014
With a partner, complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball (20#/14#)
90 Double-unders
30 Muscle-ups
Thursday, October 2, 2014
Strength
Snatch
Conditioning
For time:
Run 400m
7 Power snatches (115#/75#)
7 Overhead squats (115#/75#)
25 Lateral bar hop burpees
7 Power snatches (115#/75#)
7 Overhead squats (115#/75#)
25 Lateral bar hop burpees
7 Power snatches (115#/75#)
7 Overhead squats (115#/75#)
Run 400m
Wednesday, October 1, 2014
Strength
Press
Conditioning
For time:
Row 1,000m
-THEN-
3 Rounds of:
5 Wall climbs
10 Box jumps (36″/24″)
15 KB swings (70#/55#)
Tuesday, September 30, 2014
Strength
Squat
Conditioning
For time:
Run 800m
20 Toes to bar
50 Burpees
20 Toes to bar
Run 800m
♦ compare to 08/10/14 ♦
Sunday, September 28, 2014
Strength
Press
Conditioning
For time:
3 Rounds of:
6 Muscle ups
30 Double unders
-THEN-
3 Rounds of:
4 Muscle ups
50 Double unders
Saturday, September 27, 2014
Reminder: Bar muscle-up clinic today at noon
For time:
100 KB swings (55#/35#)
30 Thrusters (115#/75#)
50 KB swings (55#/35#)
15 Thrusters (115#/75#)
