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13 Aug 2014

081414

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Complete for time

Run 1000m

then 10 rounds of the following circuit

10 Ring Rows (feet on a box) 
20 Push-ups 
30 V-ups

then

Run 1000m

12 Aug 2014

081314

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1. AMRAP 7 – Burpees

2a. Deadlift 6,6,4,4 reps are touch and go and heavier than 7/24, rest 1:00 
between sets 
2b. 2 TGU each side with KB’s, moderate weight, rest 1:00 between sets

3. Double Unders 100 reps x 3 sets

11 Aug 2014

081214

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1a. Strict Ring Dips, 8-12 reps x 3 sets, rest 1:00 between sets 
1b. Strict Toe 2 Bar, 8-12 reps x 3 sets, rest 1:00 between sets

2. EMOM 12 
1 clean and jerk @ 80%

3. O’Neill – 4 minute max distance test on Rower

10 Aug 2014

081114

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1. Front Squat @ 30×2, 7-9 reps women/73% x 3 reps for men x 5 sets, rest 
2:00 between sets

2. “Fran” 
21-15-9 
Thruster, 95/65 
Pull-ups

09 Aug 2014

081014

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Complete for time

With a Partner, lift 3 ton (6000 pounds) from ground to overhead in the following manners:

Snatch 
Clean and overhead in any variation

THEN

The team must Row 3k while one partner is holding the barbell, loaded the same as it was for part 1, in a front rack position. Partners may switch as frequently as desired but MUST switch if the barbell is removed from the front rack position.

08 Aug 2014

080914

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1. Push Press – 3RM

2. 5 rounds for time 
10 CTB Pull ups 
10 STO 135/95 
10 FR Walking Lunges each leg 135/95

07 Aug 2014

080814

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AMRAP 10
Run 200m
7 HPC 95/65
5 Burpees

rest 5 minutes

AMRAP 10
Row 300m
5 Deadlift, 135/95
5 Burpees

rest 5 minutes

AMRAP 10
15 Wall ball shots, 20/14
10 Box Jumps
15 Row Calories

06 Aug 2014

080714

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1. Deadlift – 4, 4, 2, 2, rest 1:00 between sets, heavier than 7/24

2. Row 10 minutes at Zone 1 (nice and light)
+
15 rounds
Run :30
Walk :30
+
Row 10 minutes at Zone 1 (nice and light)

05 Aug 2014

080614

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1. AMRAP 8
10 Pistols (5 each leg)
20 Pull-ups
40 AbMat Sit ups

rest 5 minutes

2. AMRAP 12
50 Squats
25 Push ups (chest to deck)
12 Power Clean, 135/95

04 Aug 2014

080514

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1. 200m repeats x 7, rest 1:30 between efforts

2a. Strict HSPU cluster, 3.3.3. x 3 sets, rest 1:00 between
2b. GHD Back Extensions, 10-15 reps x 3 sets, rest 1:00 between

3. Complete for time
100 double unders
50 wall ball shots


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