Sunday, August 12, 2012
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Power cleans (115#/80#)
Ring dips
Perform 20 double unders after each round
Saturday, August 11, 2012
AMRAP in 12 minutes of:
3 Wall climbs
6 Alternating pistols
9 Box jumps (30″/24″)
Thursday, August 9, 2012
Volume training
Conditioning
Row as many meters as possible in 15 minutes.
20 seconds – Max effort
40 seconds – Active recovery
Wednesday, August 8, 2012
Strength / Skill
Push press – Push jerk
Conditioning
3 Rounds for time of:
5 Deadlift (315#/ 220#)
10 HSPU
20 Lateral box jump overs (24″/20″)
Tuesday, August 7, 2012
Strength
Back squat
Conditioning
3 Rounds for time of:
50′ Yoke carry (300#/200#)
25 Burpees
Sunday, August 5, 2012
Volume training
4 – 3 minute rounds of:
25 KB swings (55#/35#)
Max double unders in the time remaining
Rest 1 minute in between rounds
Saturday, August 4, 2012
Heats begin at 9:30, 12:30 & 2:00 today.
Be sure to arrive at least 30 minutes prior to your assigned heat.
AMRAP in 31 minutes of:
8 Thrusters (155#/105#)
6 Rope climbs
11 Box jumps (30″/24″)
