Thursday 09.26.13

Thursday 09.26.13

Griff
2 rounds of:
Run 800m
Run 400m Backwards

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Wednesday 09.25.13

Wednesday 09.25.13

The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.
Try not to drop the bar during the entire set; if you must drop after
the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
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Tuesday 09.24.13

Tuesday 09.24.13

Rocksteady
AMRAP 15
6 Handstand Push-ups
12 Kettlebell Swings (70, 53#)
200m Run

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Monday 09.23.13

Monday 09.23.13

It’s Monday! Back to school! What’d everyone have for breakfast?

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Monday 09.23.13

Monday 09.23.13

Splinter
AMRAP 6
6 Overhead Squats (115, 80#)
9 Burpees Over the Bar
12 Toes to Bar

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