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Saturday 052414

For time/weight/repsMax Double Unders for 2 minutes Ten STRICT handstand push-ups Max Double Unders for 2 minutesClean high pull @ no less than for 1/2 your body weight for 12-10-8-6 and 4 reps. Use same load for each set.Max Double…

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Friday 052314

1. Bench press - 5, 3, 1perform 30 band pull aparts in between each round.2. Lunge 50 alternating steps with DB's @ 1/4, 1/3, or 1/2 bodyweight and no stopping.3. Push Press - 5,3, 1perform 30 band pull aparts in between…

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Thursday 052214

1. Snatch - 6, 4, 2, 22. For time (rest only during transition for the weights, have all weights out already)15 Squat clean and jerk @ 50% BW Deadlift @ BW, max reps 15 Squat clean and jerk @ 50% BW Back squat @…

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Wednesday 052114

1. Run 1 mile2. Perform 5 rounds, rest as little as possible.15 Back extensions 15 Knee to elbows3. For time as heavy as possible:50 Unbroken Thrusters from 10" box with dumbbells. Don't stop or pause; pump them out.

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Tuesday 052014

1. Run 6 minutes out/6 minutes back @ your chosen pace (no measure)2. 3 RFT Dips, max reps Lunge 20 Steps Push-press max reps @ 1/3 bodyweight Lunge 20 Steps HS Push-ups max reps Lunge 20 StepsScore is time and post reps for dips/PP/hspu to comments.

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