6/27/12

AM

15 min warm up - aerobic and light

+

10 TGU

+

HS walk back x 5/set; rest 1 min x 3

+

Tripple Under Practice

+

10 min aerobic cool down

(1 min row, 1 min run x 5)

PM

2 sets of 4 min amrap @ 90%:

5 perfect push ups

5 toes to bar

20 DU's

(rest 3 min b/t each 4 min set)
(rest 5 min after 2nd amrap)

+

2 sets of 4 min amrap @ 90%:

25 m bear crawl

25 m farmers walk - 35# DB/h

(rest 3 min b/t each 3 min set)

(rest 5 min after 2nd amrap)
+

2 sets of 4 min amrap @ 90%:

row 100 m

5 burpees

(rest 3 min b/t each 3 min set)

SHE 6/26/12

A. HBBS 8,6,6,4 30X0 rest 2 min
     160, 170, 180, 190
B. Hang Squat Clean x5 EMOM for 10min, fast and tight coming out of bottom
     105#
C. PSx1/HPSx1/Squat Snatch x1 EMOM for 8min 70% effort
     75# x4 85# x4

rest as needed (only rested 15min, mistake!)
+

5sets: 10TnG C&J rest 1min
 85#
5sets: 12 burpees AFAP rest 1 min
28-30sec
5sets: 20 sec AD AFAP rest 2 min
10-12 cal