Tuesday, July 17, 2012
Strength
Back squat
Skiil testing
Max height box jump
Max reps pull up
Max handstand walk
400m Run
500m Row
Sunday, July 15, 2012
Skill / Strength
Snatch balance
Conditioning
3 Rounds for time of:
500m Row
20 Wall ball (20#/14#)
20 KB swings (55#/35#)
Saturday, July 14, 2012
For time:
25 Burpees
-THEN-
3 Rounds of:
15 Ring dips
50 Double unders
-THEN-
25 Burpees
Wednesday, July 11, 2012
Strength
Front squat
Ring dip
Conditioning
3 Rounds for time of:
Run 200m
9 Hang squat cleans (155#/105)
6 Push jerk (155#/105#)
Rest 2 minutes in between rounds
Sunday, July 8, 2012
Skill
Rope climb
Conditioning
6 Rounds for time of:
10 Hand release push ups
200m Run
10 Hand release push ups
Rest 1 minute in between rounds
