Thursday, July 11, 2013

warm up
walking good mornings
pass throughs
triple extension

for time:
5 trips for time, prowler push 50ft down, turn around then 50ft back. 180/100lb

Tuesday, July 9, 2013

Monday, July 8, 2013

Friday, July 5, 2013

Tuesday, June 18, 2013

Warm up
Snatch grip deadlift, 7x3
3x9 good mornings and t2b

For time:
5 rounds
7 hang power snatch
13 c2b pull-ups
200m run

Monday, June 17, 2013

Warm up
Back squats
4x10 side bends and ghd back ext

12min amrap
3 thrusters, 135/95
6 box jumps
9 double unders

Friday, June 14, 2013

On the min for 15min, one of each
Power Clean
Hang power clean
Hang clean

7min amrap
100m row
10 Sit-ups
5 Hpc 95/65lb
1min rest
7min amrap
Prowler push, 100/50lb
5 Push-ups
10 Double unders