Games 140620:
1.) Snatch 15 minutes total load
2.) Clean & Jerk 15 minutes total load
3.) Backsquat 20RM 1 attempt
*4.) Row 60 minutes
Games 140621:
1.) With a 60 minute rolling clock:
:00-:10 5 Strict Pull-ups/10 Plyo Push-ups 45lb plates/15 Squats
:10-:25 Quad Smash
:25-:35 Annie
50-40-30-20-10
Double Under’s
Sit-ups
:35-:50 Pick your smash. Whatever pains you attack it….with a superfriend!
:50-:60 5 Strict Handstand Push-ups/1 Rope Climb/5 Chest to Bar Pull-ups
*2.) 30 Minutes Mobility, spend the ENTIRE 30 minutes spending no less no more than 3 minutes per body part.
*3.) 7 minutes Hollow Rock/Superman Alternating Every 30 sec. You MUST rock, these are not holds.
Games 140622:
1.) Run 400m
50 Burpees
40Wallball 20/14lb
30 Dumbbell Hang Cleans 40/20lb
20 Deadlift 225/155lb
10 Muscle-ups
20 Deadlift 225/155lb
30 Dumbell Hang Cleans 40/20lb
40 Wallball 20/14lb
50 Burpees
Run 400m