3min on 1min rest 4 cycles
3 deadlift (60% of max)
6 pull up (advanced chest to bar)
9 sit up
complete as many rounds as possible in 3 min then rest 1 min repete this for 4 cycles
Skill: 2 postion snatch
October 23, 2012
10/23/12
6 rounds
12 burpee
15 kb swing
Lunge
Skill: 2 postion clean
After Party: 25 double under/150m run backwards
October 19, 2012
10/19/12
17m AMARAP
3 squat clean 135/95
6 box jump 30/24
12 kb snatch 54/35
Weight will descend after rounds 3 and 6. Men start at 135/115/95. Woman 95/75/55
October 18, 2012
10/18/12
“Glen”
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
This will be a partner workout (so stop freaking out) or you can choose to go at it alone. there will also be a scale for the rope climbs
October 17, 2012
10/17/12
Chipper
25 sots press 45/15lb db
50 kb swing 53/35
30 deadlift 135/95
20 hang clean 135/95
30 T2B
50 push up (hr)
25 sots press 45/15lb db
October 15, 2012
10/15/12
3 rounds
8-Split snatch 95/45 (you must alternate legs)
21 pull ups
21 dips
400 m run
skill: split snatch/pull up technique
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