Thursday, June 29, 2017

For time: 75 Dubs/150 singles 35 Russian KBS (55/70) 50 Dubs/100 singles 25 Russian KBS  25 Dubs/75 singles 15 Russian KBS   —Rest 3 minutes, Then: 3RFT 20 burpees 20 Alt Lunges 

Wednesday, June 28, 2017

For time: 200m run 60 WallBalls (14/20) 200m run 40 Pull-ups 200m run 20 Back Squats (75/115) 200m run . Finisher: 3 Rds Not for time 10 Barbell Rollouts 10 GH Raise 10 DB Floor Press

Oly June 26-30

Mon- 1) Hip Sn+ Sn+OHS 4×1/bar,40,50,60 2) 3 Pos Snatch*bottom up E2MOM12 6×3/ 75 3)FS 3×10/55% -------- Wed  1)Hng Cln+FS+squat jerk 4×1/bar,40,50,60 2) 2 Cln+1jerk=1 E2MOM12 6×1/70-75% 3) BS 3×10/65-70% -------- Fri 1) Rack jerk 6×2/50,60,65,70,70,70 2) Sn Pull 5×3/75% of Sn 3) OHS 5×5/75% of Sn

Friday, June 23, 2017

For time:  20-18-16-14-12-10-8-6-4-2 Alt DB Snatch (20-35/35-55) HR push-ups  50m swim/200m run Oly 6pm  AMRAP 20 Up Ladder of: Single Arm DB Snatch (R + L=2) T2B Single Arm DB Row (R + L=2) 200m run . * 2 Sn + 2T2B + 2DB Row + Run 4 Sn + 4T2B + 4DB Row+ Run... Continue Reading →

Thursday, June 22, 2017

EMOM 10 min Even: 10 Thrusters (55/75) Odd: 9/12 Cal rower .  8 min Amrap 12 KBS (35/55) 12 Box Jumps (20/24) . Rest 3 mins . 8 min Amrap 12 T2B 12 Push Press (65/95)

Wednesday, June 21, 2017

OHS (20 min) 5 x 3, work up to a heavy triple, not max . 100 Dubs/ 1/2 dub attempts or 2xsingles 10 Hang Power Cleans (95/135) 20 AbMat Situps 80 Dubs 8 HPC  20 AbMat Situps  60 Dubs 6 HPC  20 AbMat Situps  40 Dubs 4 HPC  20 AbMat Situps  20 Dubs 2 HPC... Continue Reading →

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