Sunday 28 July 2013

Power Snatch and snatch 1rm

Metcon:

10-9-8...1 GHD situp / push ups

Saturday 27 July 2013

PC 5 x 3

metcon:

3 Rounds
Run 400m
Rest 1 Minute
15 Shoulder to Overhead (95/65)
15 Pull-ups
Rest 1 Minute

Friday 26 July 2013

Squat 3 x 5
Bench 3 x 5

Metcon:
10-9-8...1 Burpees / KB swings 70#

Wednesday 17 July 2013

DL 5rm

Metcon:
5 Rounds
7 Thrusters (135/95)
14 Toes to Bar
21 Box Jumps (24/20)

Tuesday 16 July 2013

Squat 3x5
Press 3x5

Metcon:
30-20-10 Box Jumps 24" / Pushups
then
50 Toes to bar

Wednesday 10 July 2013

back on the blog!

strength:

Deadlift 5 RM (add 10 lbs to last workout)

metcon:

Run 800m
50 KB Swings (70/53)
Run 600m
30 Burpees
Run 400m