Wed - Dec 11, 2013 : Mid week or mid weak?
10 min EMOM
1 squat clean
2 thrusters
3 jerks 155/115
Then 5 min rest
100 double unders
Tue - Dec 10, 2013 : One day closer to Christmas, come get some
Three rounds for time of:
Run 400 meters
Single arm KB swing, rt arm 30 reps 45/35
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm KB swing, left arm, 30 reps 45/35
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L sit off floor
Mon - Dec 09, 2013 : What a great way to start the week
75 handstand Pushups
20 double unders at the top of each minutes
20 minute cutoff then
Then 25 strict pullups
Fri - Dec 06, 2013 : Lets go!
Run 800m
100 Thrusters (65/45)
100 KB Snatches (55/35)
*alt. arms
*50 each arm
Thu - Dec 05, 2013 : Get under some weight
Take 15 min to find your 1 RM of the following complex:
2 Power Clean
2 Front Squats
1 Squat Clean
1 Push Press
*Can not let go of bar
-Then-
21-15-9
Dead-lift (225/155)
Ring Dips