Monday 07/07/14

Complex D x 5

KBS x 50

Strength:

SGDL x 4

Snatch Pull x 1

MetCon: AMRAP 12 Min

Thruster x 15 (40/30)

Sit-up x 15

 

Tuesday 08/07/14

Complex B x3

Strength:

1A 1 Arm Row 4×6

1B Push up/Ring Dip 4xMax

MetCon: New Round Every 3 Min x 5

Squat Clean x 5 (70/50)

Run x 200m

Pull up x 7

 

Wednesday 09/07/14

Complex A x 3

OHP

Pull up x 6-12

MetCon: AMRAP 8 Min

KBS x 8 (28/20)

Over Box Jump x 8 (24/20)

 

Thursday 10/07/14

Complex C x 3

Strength:

Front Squat

Hollow & C x 15

MetCon: For Time

T2B x 10

STOH x 10

DU x 10

K2E x 20

Push up x 20

DU x 20

Sit up x 30

HRPU x 30

DU x 30

 

Friday 11/07/14

3 Rounds of

BU Carries x 20m

Bear Crawls x 20m

Skill: OHS

MetCon: EMOM

Front Squat x 1+1

HSPU x 3