July 19 2013
Fitness Pull up challenge Week 4, Day 3 5 rounds for time Max push ups then… Air Squats (Must complete 30 reps each round, min 10 push ups) Performance 3-3-3-3-3 Push press 5 rounds for time Max unbroken pull ups then… Broad Jumps 5’/6′ (Must complete 30 reps each round, 1 Broad jump min) Sport 5 sets: 1 snatch + 1 hang snatch + 1 OHS + 1 snatch balance 5 rounds for time Max unbroken pull ups then… Pistols (must complete 30 reps each round, min 2 pistols)
July 18 2013
Fitness 3-3-3-3-3 Push press AMRAP 7 minutes 3-6-9-12-15… Medicine ball clean to Wall balls V sit ups Sport and Performance 15 minutes work up to today’s heavy clean and jerk Open WOD 13.4 AMRAP 7 minutes 3-6-9-12-15… Clean and Jerks 135#/95# T2B Compare your results to first attempt
July 17 2013
A) 6 sets of: 90:30 20 sit ups AMRAP DU Rest 3 minutes B) 6 sets of: 30:60 Rowing for meters Rest 3 minutes C) 6 min AMRAP 6 SDHP KB 24/16 6 Burpees Review results from June 2012
July 16 2013
Fitness 4 sets of 5-8 reps Back Squats 5 rounds 100 skip rope revolutions 5 burpees 10 air squats Performance and Sport Snatch 1-1-1-1-1 85% Back Squats 2-2-2 80% 2000 m Row every 250 m 5 pull ups 10 push ups 15 air squats