June 29th, 2013

Workout of the Day

"Kelly"

5 RFT:

400m Run

30 Box Jumps, 24/20” - Games Standards.

30 Wall Balls, 20/14#

Time: 34:29

June 28th, 2013

Workout of the Day

1.  Front Squat

3RM

10Rm

2.  C2B

1 x max reps

3.  21-18-15-12-9-6-3 of:

SDLHP, 75/55

Push Press, 75/55

1. 3RM – 245 lbs.

   10RM – 195 lbs.

2. 16 reps

3. 8:56

June 26th, 2013

Workout of the Day

1.  Squat Snatch

8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk

8 x 2, OT2M @ 85%

3.  AMRAP 8:

8 Thrusters, 95/65

8 Burpee TTB - set rings 6" above max reach

1. 155#s

2. 195#s

3. 4 rounds + 3 thrusters

June 25th, 2013

Workout of the Day

1.  Snatch Grip Deadlift

5x3

2.  For Time:

30 Burpees

30 Pull ups

30 Thrusters, 95/65

30 Double Unders

30 KBS, 53/35

30 Wall Balls, 20/14

30 Box Jumps, 24/20

30 GHDSU

1. 205 x3 (across, hamstrings a little wiped)

2. 17:32

No ‘go’ – I suck today (and I am feeling very negative J)

June 24th, 2013

Workout of the Day

1.  Bench Press

1RM

2.  ARMAP 12

500m Row

15 Hand Release Push ups

15 Deadlifts, 185/135

3.  Toes To Bar

3 x max reps, strict - no kipping.

1. 285 lbs.

2. 3 rounds + 500m

Not super fast, but unbroken throughout.

3. 9-5-5