Monday 8/12/12

FITNESS
A. 3 sets, not for time
Back Squat x 8-10 @ 30X1
rest 60 sec
Chin-Ups x 5-7 @ 21X1
rest 60 sec
Plank from Elbows x 45-60sec
rest 60 sec
B. For Time
40 Wallball Shots
300m Run
20 Burpees
300m Run
40 Wallball Shots

ENDURANCE
A. 12min EMOM
Back Squat x 2 reps @ 50% 1RM
B. 5R, each for time
7 Thrusters 115/85lbs
21 Russian KBS 1.5/1pood
200m Run
rest 2min between rounds

CROSSFIT
A. Strength Program
B. 8min AMRAP
200m Sprint
10 Hand-Release Push-Ups
20yd Bear Crawl
10 Hand-Release Push-Ups
20yd Bear Crawl

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s