Wednesday 8/22/12

A. Three sets of:
Turkish Get-Ups x 3 reps each arm
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
B. Five rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
100 Meter Run

A. DE: EMOM for 7 min
Power Clean 3 reps @ 65% of 1RM every min
B. 10min AMRAP of:
5 Body Weight Deadlifts
10 Hip Extensions
20 Double Unders

A. Three sets, not for time, of:
Strict Handstand Push-Ups x 12-15 reps
Strict Toes to Bar x 10-12 reps
B. Strength Program
C. Five sets of:
Weighted Dips x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
D.Five rounds for time of: (optional)
10 Burpees
20 Push Press (115/83 lbs)
30 Kettlebell Swings (24/16 kg)


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