Wednesday 10/01/14

For Time: Run 1000m 20 Ball Slams 50/30 5 Squat Clean 185/125 30 Kettlebell swings 2/1.5 5 Squat Clean 185/125 40 Knees to Elbow 5 Squat Clean 185/125 50 Walking Lunges 5 Squat Clean 185/125 Run 1000m

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Tuesday 9/30/14

Bench Press 3 Sets of 3 Reps 3 Sets of 2 Reps Deadlift 3 Sets of 3 Reps 3 Sets of 2 Reps

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Monday 9/29/14

“Karen” For time: 150 wall balls 20/14 If Randy Sharp doesn’t PR, then Karen Wednesday

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Friday 9/26/14

For Time: 30 Muscle Up (ring) Or 5 Rounds for time: 10 Chest to bar pull ups 6 Ring Dips

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Thursday 9/25/14

Hang Clean 7 Sets of 2 Reps 10 Min EMOM 1 round of the following complex Clean + Hang Clean + Front Squat + Jerk

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Wednesday 9/24/14

5 Mins to establish max unbroken double under set -then- For Time: Run 800m (Parker Road and back) Do 25 push ups at every stop sign (3 stop signs) –then– 5 rounds Unbroken Double Unders – reps are 50% of max unbroken double under set 20 Abmat sit ups every break in double unders Notice […]

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Tuesday 9/23/14

Front Squat 7 Sets of 2 Reps Shoulder Press 7 Sets of 2 Reps

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Monday 9/22/14

“Fat Jace” For Time: 1000m Row 50 Thrusters 45/35 30 Pull ups 15 Clean & Jerk 155/105

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