Thursday 7.31.14

                          Klokov 

With a continuous clock running (20min total)

A)  Every 3 min for 12 min (4 sets)

     complete:

     9-6-3

     Thrusters 

      Pull-ups 

   * loading-- Beg- 45/15

                    Int- 65/45

                    Rx'd- 95/75

                    COMP- (115/85)

  *COMP chest 2bar

   At the 15 min mark complete 

   

    30- hang power cleans (with same weight)

    200m run

   Max Double Unders 

*Your score is the total time to complete all sets from the 9-6-3 and your double unders

B) 2 sets

    Max effort handstand hold

    Rest 1 min between attempts

C) Rec/Mob

                     

     

Wednesday 7.30.14

A) Split Jerk

    * 5x2@ 70-80%

    *12 min cap

B) AMRAP 8

    8- shoulder2overhead

    8- Toe2Bar

C)Rec/Mob

Tuesday 7.29.14

A)  15-12-9-6-3

      Overhead squat 

      Lateral burpees over bar

     *200 m Run after each set 

     *Loading.  Beg: 45

                      Int: 75/55

                      Rxd: 95/65

                     COMP: 115/75

    *18 min cap

B)  Tabata Sit-ups 

C) Rec/Mob

Monday 7.28.14

                  203lb kettlebell 

A) AMRAP 15

    10- deadlifts 

    20- double under

    50 foot down and backpedal 

   *loading    Beg: 135/95

                    Int: 155/115

                    Rxd: 185/135

                    COMP: 205/155

B) Gymnastic skill 

          -OR-

    COMPETITORS 

    50- hspu

    30- toe2bar

C) Rec/Mob

Thursday 7.24.14

                        It's good!

A)  2 rds

    1000m Row

    100- double unders 

    10- thrusters

   * Loading-- Beg: 95/65

                      Int: 115/75

                      Rxd: 135/95

                      COMP: 155/105

B) Gymnasrics Skill

     *spend some time upside down!

     COMP--  EMOM 7

                  3- hspu

                  6- kipping hspu 

                 *3 inch deficit 

C) Rec/Mob

Wednesday 7.23.14

A)  Power Snatch

    *10 min to establish 1RM

B) "Isabel"

     30 snatches (135/95)

C) 3 quality sets 

    8- bent over rows

   10- band pull aparts 

   10- barbell curls 

Tuesday 7.22.14

      Bryson tore his hand, but it didn't 

             slow him down one bit!

A) EMOM 21

    Min 1: 10- pull-ups

               20- double unders

    Min 2: 10- front squat

    Min 3: 10- burpees

   *Loading-- Beg: 95/65

                     Int: 115/75

                     Rx'd: 135/95

                     COMP: 155/105

B) Gymnastci Skill

    *Practice Handstand Push up

    * COMP

     2 rds

      30- hspu 

      20- cal row

C) Rec/Mob