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
8-1-14
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 ***
7-26-14
In Teams of 2, AMRAP 25 minutes:
50 Walls balls (20/14)
40 Kettle bell swings (70/53)
30 Toes-to-bar
Run 200 meters (One person runs at a time)
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 partner.
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)
