Friday, August 29, 2014

140829

Monday, August 18, 2014

140818

25 burpee pull ups
Run 800m
50 kb swings, 70/53
Run 800m
25 burpee pull ups


Saturday, August 16, 2014

140816

AMRAP 3 min
Squat clean thrusters, 135/95
Rest 3 min
AMRAP 3 min
Squat clean thrusters, 155/105
Rest 3 min
AMRAP 3 min
Squat clean thrusters, 175/115


Friday, August 15, 2014

140815

Run 400m
Then
KB goblet lunges, 53/35
KB sumo deadlift high pull 53/35
Then
Run 400m


Wednesday, August 13, 2014

Saturday, August 9, 2014

140806

4-8-12-16-20
Alternating dumbbell snatch, 70/55
Toes to bar

SH 8:16
MH 13:35
EK 12:24


140807

Double Grace
60 clean and jerks, 135/95

140809

Row 500m
30 deadlift, 185
30 box jump overs, 24"
Row 500m
30 deadlift
30 box jump overs
Row 500m

Monday, August 4, 2014

140805

30 front squats 135/95
Run 1 mile
30 dead lift 225/155

SH 12:00
CP 14:11
MH 15:04

Sunday, August 3, 2014

140803

5 rounds for time
50 double unders
21 kb swings, 52/35
12 pull ups

SH 12:15
MH 19:26


Friday, August 1, 2014

Thursday, July 31, 2014

140731

MAMRAP 7 min
3 snatch, 95/65
3 burpees
6
9
9...

SH 93
MH 48
FC rowed 1,720m