8-7-14
Skill: Wall walks/shoulder touches AMRAP in 12 Minutes: 10 burpees 25 doubles (or 1 min practice)
8-6-14
Overhead Squat Build to heavy single Snatch balance Build to heavy single Squat snatch Build to a heavy single
8-5-14
“Open Test” AMRAP 20 minutes: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups (Sub for muscle-ups …
Read More
8-4-14
Complete 5 rounds for time: 7 Deadlifts, 275/185 30 Air Squats 7 Strict Handstand push-ups **If you cannot perform a Strict HSPU, perform 2:1 hand-release push-ups ~then~ Back Squat, 7-7-7
8-2-14
For Load: Push Press, 10-8-6-4-2 3 rounds: Run 200 Meters 25 Kettlebell Swings (53/35) Row 250 Meters *Rest 1:00 Between Rounds
8-1-14
Squats 7 X 3 Back Squats, same weight across Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(115/80) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch
7-31-14
Complete for time: 30 – 25 – 20 – 15 – 10 Row for Calories Box Jumps (24/20) Wall Balls (20/14)
7-30-14
Power Clean Build to a Heavy Single On the 2:00 for 7 Rounds: 5 Power Cleans (70%) 30 Double-Unders 7 Strict Pull-Ups
7-29-14
Complete For time: 20 Thrusters, 95/65 20 Hang Power Cleans, 95/65 20 Push Presses, 95/65 20 Overhead Squats, 95/65 20 Front Squats, 95/65 *** On the Minute – 5 Burpees ***
