7.31.14

A1. DB front rack step up; 8-10/leg x 3; rest 30 sec

10 each set: 25s-30s-30s

A2. Wtd. glute bridge x 15-20; rest 30 sec

20 each set: 50-60-65

A3. Russian KB swing x 15-20 HEAVY; rest 3 min

20 each set: 88-88-88

B1. Pendlay row @21X2; 6-8 x 4; rest 30 sec

8x 105 – 8x115 – 7x115 – 7x115

B2. CGBP @21X2; 6-8 x 4; rest 30 sec

6x165 – 7x165 – 7x165 – 6x165

B3. Double KB front rack carry x 50m; rest 3 min

All 4 sets w/ 55s

C. Accumulate 3 min FLR on rings

1:00 – 1:00 – 1:00

+

10 min amrap @80%:

8 push ups

250m row

25 DU

COMPLETED 6 rounds in 10:08

7.29.14

A. BS @20X1; 6,6,6,6; rest 3 min (75%)

All sets at 225#

B. Emom 10 min - Snatch balance x 2 (95-115#)

First 3 rounds w/ 115#, last 7 with 125#

C1. Segmented snatch DL; 2,2,2,2; rest 30 sec (135 - 155#)

135-140-145-150

C2. Snatch pull; 2,2,2,2; rest 2-3 min (same weight as DL)

135-140-145-150

+

@HARD effort:

Burpee x 5 AFAP

Sprint 100m

rest walk 2:45

x 7

7.28.14

(With class)

3 rounds @ 85%

25x push press 75#

20KBS 55#

25x sit ups

20x burpees

25x box step ups 24”

Rest 1 min

After last round, 30x pull ups as quick as possible

TIME 18:14 (pull ups went 27-3)