Thursday, 8-7-14

1)ME seated shoulder pin press, about eyebrow height 2)AMRAP20 300 M row 10 Ring pushups 5 hanging pwr clns, 135/95

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August 9, 2014

Wednesday, 8-6-14

1)5RM earthquake squat 2)80% clean 5×1 3)1 minute Max reps F squat at 80% clean weight, 1 minute rest, repeat. 4)”Annie” (5 minute cut off)

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August 9, 2014

Tuesday, 8-5-14

1)ME Sumo DL 2)FGB format (6 min 2 rds) 1)dog sled, 180/135 or tire flip jump through 2)GHD situps 3)Row for Calories 4)Medball clns, 20/14 5)C2B pullups 6)Air burpee (5 airsquat and 1 burpee)

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August 9, 2014

Monday, 8-4-14

1)DE70 Bench press, 12×3 2)2 rds 40 KB snatches, 55/35 10 Rope climbs 30 KB snatches,55/35 5 Rope climbs 20 GHD back extensions, 45/25

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August 9, 2014

Saturday, 8-2-14

Barbara 5 RFT(rounds for time) 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

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August 9, 2014

Friday, 8-1-14

1)ME snatch 2)ME C&J 3)Parrallette L-sit max minutes out of 5. Break in sit = 20 barbell GM’s, 95/65

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August 9, 2014
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