Monthly Archives: July 2012

                Non timed : 5 rounds 3 hang power clean / 3 push jerk / 3 C&J 12 min amrap 1 C&J @ 80% body weight 3 burpees 6 chin ups Strength: Press 3×75 3×85 3×95

              5RFT 400 m run 30 box jumps 30 wall balls 20/14

              4 rounds 6 pull ups 8 Kb or db snatch 10 push ups 4 RFT 15 b. squat 95/65 15 TTB 15 push ups Strength: DL 3×75 3×85 3×95

                    Chipper fun for time: 50 box jump 400 m run 50 Kb Thrusters 35/26 (2) 400 m run 50 pull ups 400 m run 50 burpees 400 m run 150 DU 400 m run

                            5RFT 8 DL 185/115 (natural grip only) 12 pull ups 50 m farmer carry 53/35 16 med ball push ups Strength: Press 3×75 3×85 3×95%

                    21 15 9 135/95 Clean Ring dips Strength: BS 5 x 65 5 x 75 5 x 85%