7RFT
155/105 snatch x 5
100m run
OCTOBER 27, 2011
max double unders in 5mins
1min rest
400m uneven farmers carry
c2b pull up x 25
400m run
2-fer wall ball x 25
hip extension x 50
2-fer wall ball x 25
400m run
c2b pull up x 25
400m uneven farmers carry
OCTOBER 25, 2011
1000m row for time
every 2mins on the minute for 10mins:
every 2mins on the minute for 10mins:
80% deadlift 1RM x 3/5/7/5/3
amrap of push ups in remaining time
0:00 - 3 deadlifts then max push ups in remaining time
2:00 - 5 deads, max push ups in remaining time
4:00 - 7 deads, max push ups in remaining time
6:00 - 5 deads, max push ups in remaining time
8:00 - 3 deads, max push ups in remaining time
score is total accumulated push ups
OCTOBER 21, 2011
amrap of pull ups in 3mins
6min rest
amrap of 135/95 thrusters in 3mins
6min rest
amrap of pull ups in 2mins
4min rest
amrap of 155/105 thruster in 2mins
4min rest
800m run for time
OCTOBER 20, 2011
3RFT
500m row
3min rest between efforts
-post slowest 500m time for score
back squat maintenance
50%1RM x 20
75% x 10
90% x 3
65% x 8
80% x 5
95% x 1
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