8-18-11
“Helen” 3 Rounds of: 400 meters 21 Kettlebell swings (1.5 pood) 12 Pull-ups Complete in as short a time as possible
8-17-11
‘Fight Gone Bad’ Three rounds of: Row (Calories) Push-press, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Wall-ball, 20/14 pound ball, 10/8 ft target (Reps) In this workout you move from each of five …
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8-15-11
Test 4: Deadlift 1 RM followed by a max set of Handstand Push-ups Performance: Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below …
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8-13-11
Complete the following for time: Run 400 meters 20 Pull-ups 40 Wall balls 20 Kettle bell swings 40 Box jumps 20 Burpees 40 Sit-ups Run 400 meters
8-11-11
For Time: 21-15-9 Burpees Good Mornings, 45/20 Front Squat, 155/115 then…4 rounds of: 30secs on, 30 secs off L-Sits Hollow Rocks
8-10-11
In Teams, complete the following: AMRAP in 15 minutes of: 10 Tire Flips 10 Push-ups 10 Walking Lunges
8-9-11
Technique/Max Load: Push Jerk 7-7-5-5-3-3-2 Push Jerk Video: http://www.youtube.com/watch?v=JwiOOPD-fHY
