Tuesday, July 8, 2014
Skill / Strength
Snatch
Conditioning
For time:
Run 400m
20 Overhead squats (75#/55#)
Run 400m
15 Overhead squats (95#/65#)
Run 400m
10 Overhead squats (115#/80#)
Run 400m
5 Overhead squats (135#/95#)
Saturday, July 5, 2014
“The Seven”
7 Rounds for time of:
7 Handstand push ups
7 Thrusters (135#/95#)
7 Knees to elbows
7 Deadlift (245#/170#)
7 Burpees
7 KB swings (70#/55#)
7 Pull ups
Thursday, July 3, 2014
TBT to Big Mike’s first rope climb!
Skill
Jerk
Conditioning
For time:
5 Rope climbs
5 Clean & jerk (145#/95#)
4 Rope climbs
4 Clean & jerk (155#/105#)
3 Rope climbs
3 Clean & jerk (165#/115#)
2 Rope climbs
2 Clean & jerk (175#/125#)
1 Rope climb
1 Clean & jerk (185#/135#)
♦ compare to 10/09/11 ♦
Wednesday, July 2, 2014
Strength
Squat
Conditioning
AMRAP in 9 minutes of:
Run 200m
10 Toes to bar
10 Box jumps (36″/24″)
Tuesday, July 1, 2014
Skill / Strength
Snatch
Conditioning
10 Rounds of “Cindy” for time.
Every minute on the minute perform 1 hang snatch.
