11
Aug 2012

8/12/12

 

 

"Sunday Surprise"

10
Aug 2012

8/11/12

 

 

2 Rounds

10 Wall Balls (20 / 14)

30 Dubs

2 Rounds

10 Squat Snatches (95 / 65)

10 KB Swings (70 / 53)

1 Round

10 Wall Balls (20 / 14)

30 Dubs

10 Squat Snatches (95 / 65)

10 KB Swings (70 / 53)

 

9
Aug 2012

8/10/12

 

 

EMOM for 8 Minutes

2 Snatch Grip Deadlift / 2 Hang Power Snatch / 2 OH Squats (115 / 75)

 

12 Min AMRAP

5 CTB Pull Ups

10 Toes To Bar

20 Double Unders

8
Aug 2012

8/9/12

 

 

15 Min to work on KB Snatches.

 

Row 1000 Meters (Buy In)

3 Rounds

5 KB Snatches (Each Arm)

15 Ring Dips

20 Push Ups (Hand Release)

7
Aug 2012

8/8/12

 

 

5 - 5 - 5 - 5 - 5

Weighted Pull Ups

 

"Annie"

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

20 Air Squats Between Each Round

6
Aug 2012

8/7/12

 

 

"DT"

5 Rounds

12 Deadlifts (155 / 105)

9 Hang Power Cleans (155 / 105)

6 Push Jerks (155 / 105)

6
Aug 2012

8/6/12

 

 

20 Minutes to find your 3RM Front Squat

 

10 Minute AMRAP

8 Thrusters (115 / 75)

12 Burpees (Over the bar)

1 Rope Climb

5
Aug 2012

And we're off!!!

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