Friday, September 20, 2013

September 20 2013

For Time:
30 Pull ups
50 Thrusters, 45
1K Row

Snatch Complex
7 sets across of:  Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance

10 x 1 High Bar Back Squat, OTM

Thursday, September 19, 2013

September 19 2013

Rest Day 

September 18 2013


10 Minute AMRAP


5 Power Clean 135
10 Pushup
15 Airsquats

Skillwork:

10x10 of 30" box Jumps

September 17 2013

Helen

Run 400 M
21 Kb swings
12 Pullups

Power Clean and Jerk
2RM

Power Snatch
2RM

Monday, September 16, 2013

September 16 2013

12 Minute AMRAP of:

12 Toes to Bar
12 Burpees

September 15 2013

3 Rounds for Time of:

Run 200M (rest equal time)
Run 400M (rest equal time)
Run 600M (rest equal time)

12 Minutes of:

3 Muscle ups- even
5 Squat therapy - odd

September 14 2013

6 Min AMRAP of:

20 Wallballs
40 Double unders


Thursday, September 12, 2013

September 12 2013

1.  Metcon
"Donny"
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2.  Skills
10 RFT:
30 unbroken Double Unders.  Complete 30 unbroken double unders.  Rest as little time between sets as possible.  If you miss a rep, that set doesn't count.  restart that set and continue till you finish 10 sets.

Wednesday, September 11, 2013

September 11 2013

"American Dream"
AMRAP 20
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up

Snatch
5x1 across at 90%

Front Squat
10 x 1 across, OTM