7-24-14
“Nasty Girls” 3 Rounds for time of: 50 Squats 7 Muscle-ups (sub is 2:1 Toes to Bar) 10 Hang Power Cleans (135/95) Cool down For 5 minutes: 30 second plank hold, 30 sec L-sit paralette hold. Switch off with a …
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7-23-14
Front Squats 5-5-5-5-5-5-5 Same weight across -then- EMOM x 7 3 touch-and-go Power Cleans (65-75% of FS weight used above)
7-22-14
Complete 3 Rounds for Time: 10 Chest-to-Bar Pull-ups 10 Front Squats (165/115) 10 Burpees -then- EMOM x 10 3-5 Handstand Push-ups
7-19-14
Regular Gym Hours Tomorrow! Gonzales, 7 a.m. and 8 a.m. Prairievile, 8 a.m. Complete 3 Rounds for Time: Row 500 meters 100 Doubles (200 Singles) 30 Wall Balls (20/14)
7-18-14
Back Squats 3-3-3-3-3-3-3 Same weight across -then- Complete for time: 21-15-9 Squat Snatch (95/65) Chest-to-bar Pull-ups
7-17-14
Complete For Time: 21-15-9 Kettlebell Swings (70/53) Burpees Then Cool Down/Recovery: 15 minutes pull up practice/technique work with butterfly, kipping, chest-to-bar, etc.
7-16-14
Sumo Deadlift Heavy Single Complete 5 Rounds (Not for time) 6 sumo deadlifts (60% of heavy single) 40 second hollow hold 10 strict toes to bar
7-15-14
Burgener Group Warm-up 15 minutes Clean and Jerk Technique/Skill Review -then- Complete 3 Rounds For Time: 10 Clean & Jerks (135/95) Run 400 meters
