Monday, 26 July 2010

MetCon: 

“War Frank”
3 Rounds for time of:
25 Muscle-ups
100 Air Squats
35 GHD Sit-ups

Skill:

KB Snatch

Read more | Comments (0) | July 26th, 2010

Saturday, 24 July 2010

4×800
2 min rest inbetween

Read more | Comments (0) | July 24th, 2010

Friday, 23 July 2010

Strength:

Front Squat 3X5, BS 1X15-20

MetCon:

“Isabel”
Snatch 135#, 30 reps
(Scale appropriately; consider 75% of max)

Skill: 

Tire flips How many in 60 seconds?

Read more | Comments (0) | July 23rd, 2010

Thursday, 22 July 2010

Strength: 

Shoulder Press 5X3, 12-9-6

MetCon:

Jackie
Row 1000m
50 Thrusters w/ 45# bar
30 Pull-ups

Skill: 

Heaving Snatch Balance

Read more | Comments (0) | July 22nd, 2010

Wednesday, 21 July 2010

Active Rest Day

Make-up workouts if necessary

Read more | Comments (0) | July 21st, 2010

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