Wed. 4/15/15
Sumo Deadlift – Heavy 3 – post Load – Buy In – Tri Turn 4 Rounds 5 Pull Ups 5per side KB Snatch (any way) 20/16 10 WBS 20/14 10 Cal. row 15 DU 15 Singles Buy Out – Tri Turn (come in through door 2, the north door. That’s when the the clock stops […]
Tues. 4/14/15
SP – heavy set of 10 – 9-15-21-15-9 Tri. turn KB Swing BoxJump
Mon. 4/13/15
build to a heavy (unbroken) 2 cycles of the bear complex – post load – For Time Perimeter Run 10 Burpees 3 cycles of the bear complex iQ Run 10 Burpees 6 Cycles of bear complex Pat. Run 10 Burpees 9 cycles of bear complex – Rx (135/103) Bear Complex – you can not combine […]
Fri. 4/10/15
skills Work 10 min – work on upside down strength (HSPU – wall walks – handstand holds) – 20min. AMRAP 12 Deadlifts (135/103) 8 Pull Ups 5 Push Press (135/103)
