Find 1RM Weighted Pull Up
A. 50 Burpees for time
B. 3 min AMRAP of DU’s
C. 1K Row for time
D. 3 x 1 min AMRAP of Muscle Ups OR Ring Rows
2/14/13
2/13/13
Back Squat: 5×5
For Time:
2 Rounds:
- 20 KBS (55/35)
- 20 Power Wall Balls (20/14), then
50 Sit Ups, then
2 Rounds:
- 10 KBS (55/35)
- 10 Power Wall Balls (20/14), then
50 Sit Ups
Extra:
Hip Extensions: 3×10
2/12/13
A1: Pendlay Rows 5×5
A2: Ring Dips 5×5
Burpee Pull Up Ladder:
- Min 1: Perform 1 Burpee Pull Up
- Min 2: Perform 2 Burpee Pull Ups
- Min 3: Perform 3 Burpee Pull Ups
- Continue until you cannot complete the round.
Extra:
Band pull apart series
2/11/13
2/9/13
According to Sean, it doesn’t count until it’s online..
Back Squat: 3×5
“Elizabeth” (10min cap)
21-15-9
- Cleans (135/95)
- Ring Dips
2/8/13
2/7/13
Rest/Make Up Day
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