Death By Ball Slam + 2 Burpee Buy in
(12/18kg)
*If using less than RX increase rounds by 2 rather than 1.
Post Slam Ball weight and rounds completed.
Tuesday, July 16, 2013
DBB
Push Press 3x5 @ 85% of 5RM (June 25)
Death By Ball Slam + 2 Burpee Buy in
(12/18kg)
*If using less than RX increase rounds by 2 rather than 1.
Post Slam Ball weight and rounds completed.
Death By Ball Slam + 2 Burpee Buy in
(12/18kg)
*If using less than RX increase rounds by 2 rather than 1.
Post Slam Ball weight and rounds completed.
Monday, July 15, 2013
Helen-kindasorta
Back Squat 3x5 @ 10RM (+10% or 10#, whichever is less)
(June 24)
3 RFT
400m Run
15 Box Jumps (24/18)
12 Deadlifts @ bodyweight
Post time to board.
(June 24)
3 RFT
400m Run
15 Box Jumps (24/18)
12 Deadlifts @ bodyweight
Post time to board.
Friday, July 12, 2013
Broceps
Deadlift 5RM (June 19th)
*Set a PR.
5 RFT
5 Dynamic Push ups
5 Strict Chin Ups
10 Russian Twists (45/25#)
200m Run
Post total pull ups and time to rounds/reps to board.
*Set a PR.
5 RFT
5 Dynamic Push ups
5 Strict Chin Ups
10 Russian Twists (45/25#)
200m Run
Post total pull ups and time to rounds/reps to board.
Thursday, July 11, 2013
Oldie but goodie
12 min AMRAP
20 Overhead Walking Lunges (45/25#)
10 Ball Slams (18/12kg)
Post rounds/reps to board.
*Mobility* take some time to roll, mash, stretch.
20 Overhead Walking Lunges (45/25#)
10 Ball Slams (18/12kg)
Post rounds/reps to board.
*Mobility* take some time to roll, mash, stretch.
Wednesday, July 10, 2013
Complex!
On the :30 for 10 minutes
1 Deadlift
1 Hang Power Clean
1 Push Press (70/50kg or scale up***)
Weight can only come off the bar- load cannot increase.
Post load to board.
Cashout:
30 Evil Wheels.
1 Deadlift
1 Hang Power Clean
1 Push Press (70/50kg or scale up***)
Weight can only come off the bar- load cannot increase.
Post load to board.
Cashout:
30 Evil Wheels.
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