Friday 2012.11.09
Strength: Power Clean
Conditioning:
3 rounds for time:
- 100m Farmer’s walk /w Kettlebells (53/35)
- 3 rounds “Cindy”
5 pull ups
10 push ups
15 squats
Close: 10 minutes in bottom of a squat
Thursday 2012.11.01
Skill: GHD Sit Up
Strength: Deadlift
Conditioning:
For time:
- 30 step ups (20″ box) each leg – 52/35 KB in each hand
- 50 strict pull ups
- 100 banded good mornings
Break up as desired and scale appropriately to maintain a steady pace throughout.
Monday 2012.10.22
Open: Hip super-squat sequence
Strength: Back Squat, 3×5
Conditioning:
4 rounds for time:
- Max reps push ups
- Max reps pull ups
- 15 toes to bar
- 250m row
Post total pull ups, push ups, and time to comments.
Monday 2012.10.15
Strength: Back Squat, 3×5
Conditioning:
“Fran”
21-15-9:
- Thrusters (95/65)
- Pull Ups
Compare to June 21.
Close: 2 min hip flexor stretch, each leg
We saw some great work on Saturday! Gorgeous weather for a workout…
