5RFT
2 / 1.5 pood KBS x 7
burpee toe-to-bar (1:3) x 7
-for the burpee t2b, perform a burpee then jump to the pull up bar completing 3 toes-to-bar in a row. this in its entirety is 1 rep.
JUNE 28, 2012
RED WINGS
with a 20/10 vest:
hip extension x 50
800m run
hip extension x 50
800m run
hspu x 30
pull up x 50
air squat x 70
400m run
hspu x 20
pull up x 40
air squat x 60
400m run
hspu x 10
pull up x 30
air squat x 50
800m run
hip extension x 50
JUNE 27, 2012
PRESSING EVOLUTION
1000m row
135/95 shoulder press x 20
750m row
165/115 push press x 15
500m row
185/130 push jerk x 10
JUNE 22, 2012
10RFT
135/95 deadlift x 10
24"/20" box jump x 10
-deadlift grip must be symmetrical; no alternate/50-50 grip allowed
-must initiate a full depth squat prior to each jump
-Games standard box jump; must stand at full extension atop the box UNDER CONTROL
135/95 deadlift x 10
24"/20" box jump x 10
-deadlift grip must be symmetrical; no alternate/50-50 grip allowed
-must initiate a full depth squat prior to each jump
-Games standard box jump; must stand at full extension atop the box UNDER CONTROL
JUNE 21, 2012
amrap in 5mins:
clapping push up x 5
2pood/1.5pood kbs x 5
clapping push up x 5
2pood/1.5pood kbs x 5
3min rest
amrap in 5mins:
2pood/1.5pood kb sdhp x 12
Rope climb x 1
core
ghd sit up x 50
JUNE 20, 2012
4RFT
400m run
-use a continuous running clock
-rest precisely 3mins between runs
-score is total time
core
glute ham raises x 25
core
glute ham raises x 25
JUNE 11, 2012
500m row
bodyweight bench press x 30
1000m row
bodyweight bench press x 20
2000m row
bodyweight bench press x 10
bodyweight bench press x 30
1000m row
bodyweight bench press x 20
2000m row
bodyweight bench press x 10
JUNE 9, 2012
emom:
275/195 deadlift x 3
burpees
-continue emom format until you amass 100 burpees
3min rest
using the amount of time it took to complete the above task in minutes, amrap the following:
135/95 hang power clean x 5
abmat sit ups x 10
275/195 deadlift x 3
burpees
-continue emom format until you amass 100 burpees
3min rest
using the amount of time it took to complete the above task in minutes, amrap the following:
135/95 hang power clean x 5
abmat sit ups x 10
JUNE 5, 2012
135/95 overhead squat x 21
muscle up x 5
overhead squat x 15
muscle up x 7
overhead squat x 9
muscle up x 9
muscle up x 5
overhead squat x 15
muscle up x 7
overhead squat x 9
muscle up x 9
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