Friday, September 13, 2013

Buy in: 100 KBS Then: 100m swim/400m run 10 in n outs/10 burpees 40 jumping squats 100m swim/400m run 10 in n outs/10 burpees 30 jumping squats 100m swim/400m run 10 in n outs/10 burpees 20 jumping squats 100m swim/400m run 10 in n outs/10 burpees 10 jumping squats

Monday, September 9, 2013

Back Squat 4@70%, 75%, 80%, 85% OHS 4@60%, 65%, 70%, 75% For time: 12 OHS (75/115), Adv (95/135) 12 pullups 9 OHS 9 pullups 6 OHS 6 pullups 3 OHS 3 pullups Endurance: 5 x 500m row Rest 1:1

Labor Day

Labor Day classes are at 5am, 9am & 5pm "Hot Shots 19" 6 rds 30 Air Squats 19 Power Cleans (95/135) 7 Strict Pullups 400m (200m run+200m row)

Blog at WordPress.com.

Up ↑