Gut Check

Tuesday January 31, 2012

7X3 Heaving Snatch Balance

Then: AMRAP 15

7 HSPU/7 Kneeling double jumps/7 Cousins

Post load and rounds to comments

 

 

 

January 30 ,2012

4 rounds for time of:

6  Snatch/ 6 Squat/6 Clean/6 Push Press/6 Bent over Rows

Preform all movements w/left hand and then all movements with right hand. Run 400m.

Saturday January 28, 2012

Class @5:30PM

Friday January 27, 2012

5X10 one arm BP & 5 Ring dips

Then 3 rounds for time of: 15 cousins and 15 burps

Post loads and time.

Thursday January 26, 2012

Buddy team

7 rounds of: 15 Deadlifts @ 225/185 & 7 Burpee Pull-ups

Post time to comments

Wednesday January 25, 2012

Buddy team AMRAP 25

10 KB swings

10 Ground to OH (5 each side)

200m Run

Post number of rounds.

Tuesday January 24, 2011

Complete the following for time:

Prescribed for barbell = 95lbs for men and 65lbs for women

50 OH Squats/30 Pull-ups

50 Front squats/30 knees to elbows

50 Back squats/30 toes to bar

40 Burpees/20 Shoulder Press

40 Burps/20 Push Press

40 Push-ups/20 Push Jerks

Post time to comments

Monday January 23, 2012

Split Jerk 7 X 3

Then 15 AMRAP

5 Shoot thru/10 pull-ups/20 double unders

Post Loads and Rounds.

Friday January 20, 2011

7 minute buddy team ladders

Muscle-up by 1's/Box Jump by 2's/KB Swing by 3's/Sit-up stand-ups by 4's

Post rep completed for each

Thursday January 19, 2011

10 rounds for time of: 7 Hang snatch/7 OH squat/7 Burpees over Barbell

Post time to comments.

"This above all: to thine own self be true,
And it must follow, as the night the day,
Thou canst not then be false to any man.
Farewell, my blessing season this in thee!"

-William Shakespeare