9-1-11
Complete 5 rounds of the following: 20 reps Bench press 20 reps Pull ups * Not for time * Bench Press – perform bench press using body weight. If body weight is too heavy, perform at 50% of 1 rep …
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8-31-11
Complete the following for time: Run 400 meters 50 Push press, 75/55 Run 400 meters 50 Box jumps, 20 inch box Run 400 meters 50 Sumo dead lift high pull, 75/55 Run 400 meters 50 Wall ball shots, 20/14
8-30-11
Complete As Many Rounds As Possible in 10 mins of: 10 Clean and Jerks (135/95) 25 Double unders 10 Bar-facing burpees
8-29-11
For Technique/Load: Back Squat 5-5-5-5-5 reps *between each set do 1 min hollow rocks Then for time: 150 kettlebell swings 55/35 lbs
8-26-11
“Nancy” Five rounds of: 400 meter run 15 overhead squats (95/65) Complete in as short a time as possible.
8-24-11
For Time: 10 Handstand Push-ups 20 Wall Ball Shots (20/10) 30 Toes to Bar 40 Power Cleans (115/75) 50 Burpees 60 Sumo Deadlift High-Pull (65/45)
