7 ROUNDS FOR TIME10 Hang cleans + jerk (split is ok)10 pistols (each leg)200m run CORE: 30 V-ups
WEDNESDAY, November 28, 2012
STRENGTH: Snatch Balance 5x1 + 2 Overhead Squats CONDITIONING: FOUR ROUNDS FOR TIME 50 Double Unders 10 Handstand Pushups 50 Straight Leg Situps 10 Overhead Squats 50 Mountain Climbers
November 27, 2012
STRENGTH: Back Squat 5-4-3-2-125 minutes AMRAP:5 Deadlifts (65/95)5 Power Cleans5 Front Squats5 Push Presses5 Back Squats5 Back Lunges
Monday, November 26, 2012
STRENGTH: 5X2 Snatch high pullCONDITIONING: 2 ROUNDS200m run10 pullups200m run20 burpees200m run30 alternating KB swings (55/35)200m run40 ball slams200m run50 jumping jacks200m run60 air squats
SUNDAY 11/25/2012
REST DAY!
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THE "HERO" CHIPPER "JOSH" - 21 OHS (65/95) 42 Pullups 15 OHS 30 Pullups 9 OHS 18 Pullups "Nate" - 2 muscle ups (or 2 band transitions + 4 ring kips) 4 HSPU 8 KB swings 5 ROUNDS "Randy" - 75 Power Snatches (55/75) "Hanson" + "Badger" - 30 KB Swings (55/35) 30 Burpees 30... Continue Reading →
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WORKING OFF THE TURKEY!" 5 Parking Lot Laps (1 lap=560m) 25 Burpees 4 Parking Lot Laps 25 Hand Release Push Ups 3 Parking Lot Laps 25 Straight Leg Abmat Situps 2 Parking Lot Laps 25 Kettle Bell Sumo Deadlift High Pulls 1 Parking Lot Lap - BEAR CRAWL! 25 Burpee Broad Jumps
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Rest Day! Happy Thanksgiving!