05-28-14

6-10 sets
50 UB DUs
15 GHDs AFAP
10 KBS 2 pood
x7
(5 sets DU = clean; 6th= 44, 47, 16, 50; 7th= 6, 18, 50)

05-27-14

A. Strict PU. AMRAP. 2 min rest. x4 (7, 7, 6, 6)

B. HSPU negs. 20 reps (6 w/25#, 14 w 35#)

+
EMOM x 24
min 1: 8 pullup AFAP
min 2: 16 UB WB to 10' AFAP
min 3: 4 sub 1:40 pulls on rower (2 prep pulls then 1:35-1:29)

05-26-14

For Time - 33:22

100 KBS 1.0

400m run

50 Burpees

800m run

25 Squat Clean to overhead 95#

1600m run

05-24-14

EMOM x 12

odd- 5 TnG Power Snatch 65#

even- 5 Ring Push Up

+

EMOM x 12

odd- 5 TnG Power Clean 105#

even- 7 Burpee over bar

+

EMOM x 12

odd- 5 TnG Deadlift 185#

even- 10 Wall Ball 20#

05-23-14

A. Muscle Up on Rings and/or Bar.  5 minutes. (4)

 

B. HSPU Negative. Pause/hover over ground for a second. 15 reps

 

C1. Strict Pull Up. 12 for time. 30s rest . (1:08; 1:18; 1:55; 1:49; 1:26; 1:22)

C2. Strict DB Press 20# per hand. AMRAP in 90s. 3 min rest. (20, 17, 16, 15, 15, 17)

x6

05-21-14

A. Hang Squat Snatch 5 RM. (85#)

B. 1 1/4 FS. 6, 6, 6, 4, 4, 4. 2 min rest (95, 105, 125, 130, 135, 140x3)

C. Back Squat w Chains 45-75# + chains. 3 OTM x 12 (65#)

D. 350m row for time. 1:08.0 (1:37.1 500m split pace)

05-20-14

40 UB DUs
1 Legless Rope Climb
1 Ring Thing
x 6-10 (10)