- SWOD then...
- 400 M run
- 50 Sumo DLHP (70/53)
- 400 M run
- 30 HSPU / 2x modified
- 400 M run
- 30 Toes To Bar / 50 V-Ups
Tuesday, July 9, 2013
7/10/13
Monday, July 8, 2013
Sunday, July 7, 2013
7/8/13 - Rankel (benchmark)
- SWOD then...
- AMRAP 20
- 6 Deadlift (225/135)
- 7 Burpee pullups
- 10 KB American swings (70/53)
- 200 M run
Tuesday, July 2, 2013
7/3/13
- SWOD then...
- 10 Power Snatches (135/95)
- 20 Plate Burpees (45/35)
- 30 Power Cleans (135/95)
- 40 Pullups
- 50 Wall Balls
- 100 Double Unders
- 800 M run
Monday, July 1, 2013
7/2/13
- SWOD then...
- Teams of 2-3
- 4 rounds
- 10 Man Makers (45/25)(7 per partner)(partners must stand with dumbbells and thruster them after pushups and row)
- 25 Partner Med Ball Situps (20/14)
- 400 M med ball run
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