Monday 7-21-2014
4 rounds for reps: :20 ME Push Press (115/75) :10 rest :20 C2B :10 rest :20 Burpee Box Jumps (24/20)
4 rounds for reps: :20 ME Push Press (115/75) :10 rest :20 C2B :10 rest :20 Burpee Box Jumps (24/20)
3RFT: 7 Front Squats @ 70% 21 KBS 50 D/Us
“Fran” 21-15-9 Thrusters (95/65) Pull-ups
3 RFT: 400m Run 7 Back Squats @ 70%
21-15-9 Deadlift (225/155) 400m Run
For total reps/rounds of: 1min ME: Strict Pull-ups AMRAP 3min: 15 Burpees 10 Push Press (115/75) 2min ME: Strict P/Us AMRAP 3min: 15 Burpees 10 Push Press 1min ME: Strict P/Us
Establish your 1 RM Back squat
“Big Box” For time: 200m Run 50 Box Jumps(24/20) 10 Pull-ups 5 Burpees 200m Run 40 Box Jumps 10 Pull-ups 5 Burpees 200m Run 30 Box Jumps 10 Pull-ups 5 Burpees 200m Run 20 Box Jumps 10 Pull-ups 5 Burpees 200m Run 10 Box Jumps 10 Pull-ups 5 Burpees
4 x ME: supinated pull-ups 4 x 5 Push Press 4 x 5 Good Mornings
For time: 5 Rounds: 5 Pull-ups 10 HR Push-ups 15 Air Squats Then… 15 HPS (135/95) Then… 5 Rounds: 5 Pull-ups 10 HR Push-ups 15 Air Squats