Monthly Archives: February 2013

17 min AMRAP: 100 m sprint 8 stiff leg deadlift standing on plate 275/225/135 15 DB step ups 20 m broad jump

4 rounds: 4 laps 15 DB cleans 30/20 10 HS pushups

7 rounds: 50 m shuttle 14 KB snatch 70/53/35 14 CTB pullups

17 min AMRAP: 13 pause GHD back ext 25/15/10 plate *pause 3 sec at top 17 1-arm snatch 70/53/35 5 shoot thrus

stregnth: High bar back squat 3×5 @ 75% 3×3 @ 85% rest 2 min btw each set 5×2 pause front squats (heaviest possible, no misses) rest 90 sec btw each set * reps should be done with a fast decent, … Continue reading →

3 mile run for time

7×2 clean deadlifts + 1 low hang clean 1 inch off ground + 1 push jerk *clean dead must be performed from a clean position, hips and bar must rise at same time then… 5 rounds: 5 pulllups 10 pushups … Continue reading →

“Fran x 2 and spins” 42-30-18 thrusters, 5 spins pullups, 10 spins

150 KB swings 53/35 150 wallballs 150 situps 150 DB clean and press 25/15 *break up reps any way