A.) Movement Prep/ Hollow Rocks B.) 15 Minute AMRAP 400m run 21 kbs (53/35) 12 pull ups
2015 08 07
A.) Find 1RM Hang Clean and Jerk B.) For Time: 750m row 50 wallballs 25 power cleans (135/95)
2015 08 06
2015 08 05
A.) Find 1RM Bench Press B.) For Time: 15-12-9 Dead lifts (225/155) burpee box jump overs (24/20)
2015 08 04
A.) Find 1rm high-hang Squat Snatch B.) 6 Minute AMRAP -6 overhead squats (115/75) -6 hspu C.) extra work Find 3RM STRICT weighted pull up
2015 08 04
A.) Find 1RM Squat clean thruster B.) For Time: 75 double unders 21-15-9 thrusters (95/65) kbs (53/35) 75 double unders
2015 08 02
2015 07 31
A.) Strict Press 7x1 80-90% of 1RM *Perform EMOM B.) 3RFT 400m run 12 push press (95/65) 12 ttb 12 box jump overs (24/20) 12 kbs (53/35)
2015 07 30
2015 07 30
A.) Dead lift 7x1 80-90% Perform 1 heavy single EMOM for 7 mins B.) 15.3 14 minute AMRAP 7 Muscle ups 50 wallballs 100 double unders *scaled option 20 pull ups 50 wallballs 100 double unders
2015 07 28