Warm-up
5 Jumping Jacks
1 Burpee
5 Squats, 45, 25, 10
Skill work:
Bar hang - 15 seconds x 3
Press
3 x 5 @ 43
5, 3, 5
5 RFT of:
5 Ring Rows (make them hard!)
10 Walking lunges
10 Jumping Jacks
1 Burpee
8:20
Thursday, May 31, 2012
Wednesday, May 23, 2012
05/31/12
Skill work:
Hanging from bar
Switch grip
Deadlift
5-5-5-3-3-3
(33, 63, 83, 103, 113, 123 PR)
10 minute AMRAP of:
5 HPC, 15# bar
10 Push-ups (to shelf)
15 Thrusters, 15# bar to 45, 25, 10 bumpers
4 rounds exactly
Hanging from bar
Switch grip
Deadlift
5-5-5-3-3-3
(33, 63, 83, 103, 113, 123 PR)
10 minute AMRAP of:
5 HPC, 15# bar
10 Push-ups (to shelf)
15 Thrusters, 15# bar to 45, 25, 10 bumpers
4 rounds exactly
05/22/12
Squat
3 x 5 @ 48
45,25,10
5 RFT of:
1 down back
10 Singles
5 Thrusters, 15# bar
45,25,10
11:38
3 x 5 @ 48
45,25,10
5 RFT of:
1 down back
10 Singles
5 Thrusters, 15# bar
45,25,10
11:38
Monday, May 21, 2012
05/20/12
Lynn
Press
3 x 5 @ 38
"Half Cindy"
5 Pull-ups
10 Push-ups
15 Squats
6 full rounds + 5 +10 +1
Squat to 45,25,10
Ring rows
Wall push-ups
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