bench press
5x1
amrap in 8mins:
40/25 dumbbell push press x 8
clapping push up x 8
5x1
amrap in 8mins:
40/25 dumbbell push press x 8
clapping push up x 8
JANUARY 4, 2012
in one attempt, amrap hspu
1min rest
using hspu reps, 185/125 power cleans for time
2min rest
in one attempt, amrap c2b pull up
3min rest
using c2b pull up reps, 135/95 thrusters for time
3min rest
using time from thrusters, amrap c2b pull up
2min rest
using pull up reps, 185/125 power cleans for time
1min rest
using time from cleans, amrap hspu
1min rest
using hspu reps, 185/125 power cleans for time
2min rest
in one attempt, amrap c2b pull up
3min rest
using c2b pull up reps, 135/95 thrusters for time
3min rest
using time from thrusters, amrap c2b pull up
2min rest
using pull up reps, 185/125 power cleans for time
1min rest
using time from cleans, amrap hspu
JANUARY 3, 2012
amrap in 12mins:
40/25 dumbbell hang clean to overhead x 6
ring dips x 8
rope climb x 1
in one attempt, amrap rope pull ups
-begins with hands on the rope (one hand directly on top of the other) and arms extended. you must pull your body up until your hands touch center of your chest. you may kip; do not use feet
JANUARY 2, 2012
deadlift
70% x amrap in one attempt
80% x amrap in one attempt
emom for 6mins: 85% x 1
70% x amrap in one attempt
80% x amrap in one attempt
emom for 6mins: 85% x 1
150 toes to bar for time
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