Sunday, June 22, 2014
“AIR FORCE”
For time:
20 Thrusters (95#/65#)
20 SDHP (95#/65#)
20 Push jerks (95#/65#)
20 Overhead squats (95#/65#)
20 Front squats (95#/65#)
Every minute on the minute perform 4 burpees.
♦ compare to 08/20/13 ♦
Saturday, June 21, 2014
Come out and show your support today.
For total reps:
With a 4 minute clock,
Run 800m
As many KB swings (70#/55#) as possible in the time remaining.
REST 2 MINUTES
With a 4 minute clock,
Run 800m
As many sit ups as possible in the time remaining.
REST 2 MINUTES
With a 4 minute clock,
Run 800m
As many KB swings (70#/55#) as possible in the time remaining.
Wednesday, June 18, 2014
Skill / Strength
Jerk
Conditioning
3 Rounds for time of:
Row 500m
21 KB swings (55#/35#)
12 HSPU
Sunday, June 15, 2014
Volume training
Conditioning
3 Rounds for time of:
Row 500m
12 Deadlift (BW)
21 Burpees
Saturday, June 14, 2014
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
♦ compare to 04/07/13 ♦
