Wednesday, July 27, 2011

 

5×5 Back squat

* compare to 6/29/11

Tuesday, July 26, 2011

 

“Rosa”

5 Rounds for time of:

10 Handstand push ups

Run 400m

Monday, July 25, 2011

 

Rest / Make-up

Sunday, July 24, 2011

 

“Death by Thrusters” (95#/65#)

Saturday, July 23, 2011

 

Complete as many reps as possible in 15 minutes following the rep scheme below:

2 KB swings (55#/35#)

2 Ring dips

4 KB swings (55#/35#)

4 Ring dips

6 KB swings (55#/35#)

6 Ring dips

8 KB swings (55#/35#)

8 Ring dips

10 KB swings (55#/35#)

10 Ring dips

… if you complete the round of 10, go on to 12. If you complete the round of 12, go on to 14…

Friday, July 22, 2011

 

Rest / Make-up

Thursday, July 21, 2011

 

100 Overhead squats for time (95#/65#)

** every time you lower the bar perform 20 double unders**

(if you have double unders – 20 calorie row instead)

Wednesday, July 20, 2011

 

Strength

3 x 100ft. Yoke walk

 

Conditioning

4 Rounds for time of:

400m Run

Rest 2 minutes

 

***Reminder***

Tonight @ 8:30pm Zone nutrition meeting

 

Tuesday, July 19, 2011

 

5 Rounds for time of:

50′ Overhead walking lunge (50#/35# barbell)

21 Burpees

Monday, July 18, 2011

 

 

Rest / Make-up