Friday 6/21/13

Back Squat X4
135, 155, 175, 175, 175, 175, 175, 175, 175

4 rds for reps
OHS @ 75# in 2 minutes  - 30, 20, 15, 10
RH KB Snatch @ 24kg in 1 minute - 12, 6, 6, 6
LH KB Snatch @ 24kg in 1 minute - 12, 10, 10, 6
Push Press @ 7# in 2 minutes - 20, 15, 20, 25
no rest between rounds

Total 223

176

Thursday 6/20/13

10X100m sprint

~12-14 secs each

50 GHD situps for time
2.08

177

Wed 6/19/13

Back Squat 7X5 @ 165

Nasty Girls
3 rds for time
50 air squats
7 muscle ups
10 hang power cleans @ 135

15.06

Rest 2 minutes

run 1 mile - 9.18

176

Tuesday 6/18/13

3 rds Run 400m rest 2 minutes

2 rds not for time
2 rope climbs
20 ghd situps
20 wallballs

15 min AMRAP
25 double unders
10 T2B
10 rds + 5 T2B

Rest 1 minute

Run 1 mile  ~ 8 minutes

177

Monday 6/17/13

Row 800

Hang power snatch X3
95, 95, 105, 115, 125

Back Squat

135X5, 155X5, 155X5, 155X6, 155X6, 155X6, 155X6

Run 1 mile - 7.26

179

Friday 6/7/13

row 500m

5 rds tabata
box jumps
shuttle sprints

8 rds tabata with 1 min rest between stations
-kb swings @ 24kg
11, 11, 11, 10, 10, 10, 10, 10
-Double unders
29, 26, 26, 24, 24, 24, 24, 24
-Over head hold with 45# bar
-dead hang
-wallballs
11, 10, 10, 10, 0, 8, 8, 8

Thursday 6/6/13

800m run

Complex with empty bar
snatch grip push press
snatch balance
OHS X 2

20 min AMRAP
250m row
25 pushups
7 rds + 21 pushups

177

Wednesday 6/5/13

800m run

Ass and abs Annie
50-40-30-20-10
walking lunge w 16kg KB in each hand
situps

12.42

178

Tuesday 6/4/13

double under 6 minutes
1 min of work - 30 sec of rest

handstand work

Power clean + 2 front squats

45, 95, 95, 135, 135, 145, 155, 165

178

Monday 6/3/13

2 rdws not for time
800m row
15 KB swings @ 16kg
10 pushups

pistol work  ~ 20

10 min AMRAP
10 pullups
10 ring dips

5 rds + 4 dips

179