WORKOUT of the DAY

7 Lug 2015

30 min to find max load of the following barbell complex 1 power clean + 2 front squats + 1 push jerk + 1 split jerk  

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6 Lug 2015

3 rounds 1 min - wall balls 1 min - sdlhp @ 35/25 kg 1 min - box jumps @ 50cm 1 min - push press @ 35/25 kg 1 min - cal row 2 minutes rest

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3 Lug 2015

For Time 100 - 80 - 60 - 40 - 20 double unders 10 - 8 - 6 - 4 - 2 squat clean @ 80/50 kg  

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2 Lug 2015

5 rounds, not for time, of max reps bench press @ 60/40 kg max kipping pull ups - rest as needed between rounds/ex. - score: total reps

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1 Lug 2015

For Time 1200m run 63 kb swings @ 24/16 kg 36 burpees 800m run 42 kb swings @ 24/16 kg 24 burpees 400m run 21 kb swings @ 24/16 kg 12 burpees

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29 Giu 2015

For time 30-25-20-15-10 calories row/skierg/bike wall balls @ 20/14 lbs push ups h/o  

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26 Giu 2015

Amrap 12' 4 muscle ups 8 box jumps "R" @ 60/50 cm 12 kb swings @ 32/24 kg ::: rest 4 min ::: Amrap 12' 2 muscle ups 4 box jumps & over 8 kb swings @ 32/24 kg

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25 Giu 2015

"Running DT" 5 rounds of 400m run 12 deadlift 9 hang power clean 6 push jerk rx: 70/45 kg

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24 Giu 2015

Front Squat 5 - 5 - 3 - 3 - 1 - 1 (compare to 28 apr 2015) + amrap 7' 7 thrusters @ 40/30 kg 7 ttb  

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