Sunday, September 30, 2012
4 Rounds for total reps
With a 2 minute clock:
Run 200m
As many wall ball (20#/14#) as possible in the time remaining
Rest 1 minute
With a 2 minute clock:
Run 200m
As many pull ups as possible in the time remaining
Rest 1 minute
Saturday, September 29, 2012
For time:
21 Deadlift (225#/155#)
21 Clapping push ups
Run 200m
15 Deadlift (225#/155#)
15 Clapping push ups
Run 200m
9 Deadlift (225#/155#)
9 Clapping push ups
Run 200m
Wednesday, September 26, 2012
Skill / Strength
Snatch
Atlas stone to shoulder
Conditioning
For total load, as many stones to shoulder as possible in 4 minutes.
Tuesday, September 25, 2012
Strength
Back squat
Conditioning
5 Rounds for time of:
100m Shuttle run (10m sections)
15 Hand release push ups
10 Hang squat clean thrusters (95#/65#)
Rest 1:1
Sunday, September 23, 2012
GOOD LUCK TO EVERYONE TODAY!
Volume training
“Annie”
For time
50-40-30-20-10 reps of:
Double unders
Sit ups
♦ compare to 10/20/11 ♦
Saturday, September 22, 2012
SESSIONS ARE 8:30, 9:30 & 1:45 TODAY
Max reps at a 90 secs / 30 secs interval:
Thruster (75#/45#)
Box jump (20″)
Burpee
KB swing (55#/35)
Friday, September 21, 2012
Jackson & Jen’s Wedding Tonight!
6:30 session cancelled
Rest / Make-up / Mobility
