21-15-9
95# thruster
pull up
DECEMBER 13, 2013
double unders x 200
sit ups x 100
double unders x 100
sit ups x 50
double unders x 50
sit ups x 25
---
1000m row for time
DECEMBER 12, 2013
amrap in 25mins:
400m run w/ med ball
20# med ball cleans x 25
20# med ball push press @ 10' target x 25
DECEMBER 7, 2013
800m run
push up x 100
sit up x 200
800m run
-20# vest optional
-partition the push ups & sit ups in any order/fashion
DECEMBER 6, 2013
amrap back squat @ 60%
-complete 25+ reps, move onto 70%
amrap back squat @ 70%
-complete 10+ reps, move onto 80%
-complete 25+ reps, move onto 70%
amrap back squat @ 70%
-complete 10+ reps, move onto 80%
amrap back squat @ 80%
*if you get less than 24 reps @ 60%, then stay at 60% for the rest of the two amrap sets
*rest precisely 5mins between amrap sets.
*if you get less than 24 reps @ 60%, then stay at 60% for the rest of the two amrap sets
*rest precisely 5mins between amrap sets.
DECEMBER 3, 2013
amrap in 20mins:
3K row
155# snatch x 5
135# snatch x 10
115# snatch x 15
95# snatch x 20
75# snatch x 25
Subscribe to:
Posts (Atom)