Month: December 2015

Row-C&J-BPU

   20min AMRAP 20 cal row 15 Burpee Pullups 20 cal row 15 Clean and Jerks (135/95)

RUN/ROW

   MOVEMENT PREP #1 BUY IN: A. Deadlift; build to a tough double in 15min B. AMRAP set@85% of A THEN… Your choice of: Run 1 mile Rest until the clock hits 10min Run 1 mile or Row 2000M Rest until the clock hits 11/13min Row 2000M

DU-KBS-HSPU

   MOVEMENT PREP #3 BUY IN: Push Jerk; 3,3,2,2,2,1,1,1,1; rest 1-2min THEN… 12min AMRAP 30 Double Unders 20 KBS (53/35) 10 HSPU

RUN-WB-DL

   MOVEMENT PREP #4 BUY IN: A. Power Clean; build to a 1RM in 15min B. 20 reps for time@85% of your 1RM THEN… 4 rounds 400M run 25 Wallballs (20/14) 10 Deadlifts (225/155)

HELEN

   “HELEN” 3 rounds 400M run 21 KBS (53/35) 12 Pullups


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