1x8 75%
2x4 80%
2x2 85%
1x2 for PR
JANUARY 26, 2011
tabata mash up
20 sec work / 10 sec rest
alternating movements for a total of 8 min
at each station
pull ups / double unders
2 min rest
row for calories / push ups
2 min rest
box jumps / ball slams
score is total reps
JANUARY 24, 2011
400m run
135/95 deadlifts x 30
chest to bar pull ups x 30
2pood/1.5 kettlebell swings x 30
800m run
135/95 squat cleans x 20
burpees x 20
2pood/1.5 kettlebell swings x 20
1 mile run
135/95 ground to overhead x 10
handstand push ups x 10
2pood/1.5 kettlebell swings x 10
JANUARY 20, 2011
amrap in 12mins:
pull ups x 5
double unders x 20
135/95 squat cleans x your current round
JANUARY 19, 2011
hook grip, stretch reflex, 1st pull, 2nd pull, 3rd pull, 6 bits a dollar, scoop, double knee bend...if its worth it, you should work it. you should find out, flip it and reverse it. does your snatch stink? come in today and clean it up for crying out loud...no one likes a dirty snatch.
JANUARY 17, 2011
3RFT
20/14 wall ball shots for max reps in 1min
75/45 sumo deadlift high pull for max reps in 1min
24"/20" box jumps for max reps in 1min
75/45 push press for max reps in 1min
row for max calories in 1min
1min rest
JANUARY 11, 2011
3RFT
muscle ups x 6
20/14 wall ball shots x 30
handstand push ups x 12
135/95 power cleans x 15
JANUARY 8, 2011
power clean
8x1
800m run
32kg/24kg kettlebell swings x 30
chest to bar pull ups x 40
20#/14" wall ball shots x 50
JAN 5, 2011
1 mile run
24kg/16kg kettlebell swing max reps in 10mins
1 mile run
post total time and reps for score
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