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New sign in process

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Tuesday 140930

Advanced:

3 rounds for time of:

60 Double unders
30 Wall Balls
15 Power snatch 135/95#

Intermediate: 

3 rounds for time of:

30 Double unders
30 Wall Balls
15 Hang power snatch

Baseline:

3 rounds for time of:

120 single unders
30 Air squats
30 Kettlbell swings

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Monday 140929

1) Backsquat 3 x 10 reps 65%

2) 3 sets minimal rest:

10 Barbel rows

10/leg weighted split squat

3) For time:

400m Farmers Carry

Notes: chose your own weights on everything. The back squat should not be that heavy for 10 you should be able to go right away with minimal rest between sets.

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Sunday 140928

Advanced:

1) For time:

400m run

2) 3 sets of:

1 legless rope climb

10 strict ring dips

1min rest between sets

3) 3 sets of:

10 Seated dumbbell shoulder press

10 strict pull-ups

1min rest between sets

Baseline:

1) For time:

400m run

2) 3 sets of:

3 floor rope climbs

10 push-ups

1min rest between sets

3) 3 sets of:

10 Seated dumbbell shoulder press

10 ring rows

1min rest between sets

For Ben:

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