3 rounds for time:
30 Calorie Row
30 Kettlebell Swings, 53/35
30 Box Jumps, 24/20
8-27-14
Build to a Heavy Single of each:
Spit Jerk Position Strict Press
Split Jerk Balance
Split Jerk
8-26-14
Maintain the same pace each round.
7 rounds, On the 4:00:
400m Run
12 Toes to Bar
8-25-14
“The Chief”
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between rounds. Only whole rounds count.
Special thanks to Coach Randi for Saturday’s gymnastics clinic in Prairieville.
8-23-14
Complete 3 rounds for time:
Run 400 meters
10 Box Jumps, 30/24
20 Kettlebell Swings, 53/35
30 AbMat Sit ups
8-22-14
Squat Therapy
5 X 5, wall-facing overhead squats
Complete 3 rounds For Time:
75 Double-Unders
50 Air Squats
25 Calorie Row
8-21-14
Complete for time:
25 Deadlifts, 225/145
50 Pull ups
25 Deadlifts, 225/145
Gymnastics Skill Work:
Pistols
8-20-14
Build to a Heavy Single at each:
Pause Front Squat
Power Clean
Squat Clean
Followed by…
On the Minute x 7 – 3 Squat Cleans (70%)
8-19-14
“Strict Press Biathalon”
Run 800 Meters
21 Unbroken Strict Presses (95/65)
Run 800 Meters
18 Unbroken Strict Presses (95/65)
Run 800 Meters
15 Unbroken Strict Presse (95/65)
*200 Meter Penalty Run anytime the strict press is broken*
