SEPTEMBER 8, 2011

back squat

1x5 @ 75%

1x3 @ 80%

3x max reps @ 85%

5min rest

tabata 2pood/1.5pood russian kb swing

-do not let go or drop the kb during the 10sec rest

-each time kb hits the ground, assess 10 burpee penalty at the end

-penalty burpees are done for time

SEPTEMBER 7, 2011

100-80-60-40-20 of: 

double unders 

abmat sit ups 

extra credit: 30 tire flips for time

SEPTEMBER 6, 2011

135/95 hang power cleans x 21
pull ups x 42
400m run
155/105 squat cleans x 15
c2b pull ups x 30
400m run
185/130 ground to overhead x 9
strict pull ups x 18

-use one bar; loading of bar is part of task/time

SEPTEMBER 1, 2011

complete within 5mins:

1000m row

max push ups in remaining time

-score is row time & reps

3min rest

complete within 7mins:

115/75 squat cleans x 30

max pull ups in remaining time

-score is time & reps

5min rest

complete within 9mins:

800m run

max hspu in remaining time

-score is time & reps

AUGUST 31, 2011

Mayport Gate Run

AUGUST 30, 2011

work

deadlift
1x5 @ 70%
1x5 @ 80%
3x max reps @ 85%

extra credit
max double unders in 5mins

AUGUST 29, 2011

9-7-5 for time:

muscle up

135/95 squat snatch