content top

Monday 140922

1) front squat 3 x 1 90-95%

Advanced:

2) “Heavy Jackie”

For time:

1,000m row
30 thrusters 135/95#
20 chest to bar pull-ups

Intermediate:

“Jackie”

For time:

1,000m row
50 thrusters 45/35#
30 pull-ups

Baseline:

For time:

750m row
50 dumbbell thrusters
30 jumping pull-ups

Read More

Sunday 140921

1) 50-40-30-20-10 reps for time of:

Double unders

Kettlebell swings 1.5/1 pood

2) 2 sets of:

15 evil wheels

15 back extensions

50 russian twists with a 25# plate.

Read More

Saturday 140920

Advanced:

As many rounds as possible in 20mins of:

20 Power snatch 135/95#

20 burpee pull-ups

Notes: Bar should be at least 6″ above standing reach

Baseline:

As many rounds as possible in 20mins of:

10 Hang power snatch

10 burpee jumping pull-ups

Read More
content top