May 11 2013
Fitness 5 sets DB shrugs x 3 DB hang clean x1 DB front squats x 6 For time 21 15 9 Medicine ball cleans 20# Push ups Performance Front Squats, from the ground 3-3-3-3-3 For time 21-15-9 Power clean 95/65 Ring dips Sport Front Squats, from the ground 5 x 1 1/2 For time “Power Elizabeth” 21-15-9 Power cleans 135#/95# Ring dips
May 10 2013
All levels Deadlift 5 warmup 5 warmup 5 @ 75% 5 @ 80% 5 @ 85% Tabata KB swings Wall balls Alternate for 8 sets each, Total reps of each for score
May 9 2013
All levels 3 sets Bulgarian split squats x 6 each leg Rest 45 seconds Ring plank hold x 30 seconds Rest 45 seconds 1 Rope climb Rest 45 seconds 5 rounds for max load, Rest as needed between sets 50 foot sled push
May 8 2013
Fitness For time 25 horizontal ring rows 400 m run 15 wall balls 20/14 400 m run 15 wall balls 20/14 400 m run 25 horizontal ring rows Sport and Performance For time 50 pull ups 400 m run 21 thrusters 95/65 800 m run 21 thrusters 95/65 400 m run 50 pull ups