skill:
burgener warm-up
focus:
kettlebell swing
work:
amrap in 20 mins
burgener warm-up
focus:
kettlebell swing
work:
amrap in 20 mins
400m run
53/35 kb swings x 35
MAY 30, 2011
with a 20#/10# weighted vest:
400m run
20#/14# wall balls x 50
pull up x 50
75#/45# sumo deadlift high pull x 50
400m run
wall balls x 25
pull up x 25
sumo deadlift high pull x 25
400m run
wall balls x 15
pull up x 15
sumo deadlift high pull x 15
MAY 25, 2011
skill:
muscle up transitions
work:
clean
find heaviest load in 10mins
core:
glute-ham raises x 40
extra credit:
Row 1 Calorie the first minute, 2 calories the 2nd minute and continue adding a calorie each minute until you can not complete the required amount of calories for that minute
MAY 24, 2011
shoulder press
3-3-2-2-1-1-1
skill:
core:
3RFC (rounds for completion)
strict/controlled hip extension x 25
strict/controlled abmat sit up (no arm momentum) x 25
extra credit: for time
double unders x 100
burpee x 25
c2b pull up x 25
500m row
MAY 23, 2011
FILTHY FIFTY
24"/20" box jump x 50
jumping pull up x 50
1pood kettlebell swing x 50
walking lunge x 50
knees to elbows x 50
45# push press x 50
back extension x 50
20#/14# wall ball shots x 50
burpee x 50
double unders x 50
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