Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch box … [Read more...] about Sunday 150308
Thruster
Sunday 150301
Foo 170-lb. bench presses, 13 reps Then, complete as many rounds as possible in 20 minutes of: 7 chest-to-bar pull-ups 77 double-unders 170-lb. squat clean thrusters, 2 reps 28 sit-ups … [Read more...] about Sunday 150301
Monday 150216
15-12-9 reps for time of: 95-lb. thrusters Pull-ups Rest 5 minutes 12-9-6 reps for time of: 95-lb. thrusters Pull-ups Rest 5 minutes 9-6-3 reps for time of: 95-lb. thrusters Pull-ups … [Read more...] about Monday 150216
Thursday 150212
5 rounds for time of: 115-lb. hang power clean and jerks, 12 reps 115-lb. thrusters, 9 reps 115-lb. power snatches, 6 reps … [Read more...] about Thursday 150212
Wednesday 150128
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. … [Read more...] about Wednesday 150128
Monday 150119
Complete as many rounds as possible in 20 minutes of: Row 20 calories 10 burpees, jumping over the barbell 185-lb. thrusters, 5 reps … [Read more...] about Monday 150119
Thursday 150108
Complete as many rounds as possible in 12 minutes of: 35-lb. dumbbell thrusters, 9 reps 15-foot rope climb, 1 ascent … [Read more...] about Thursday 150108
Wednesday 141231
5 rounds for time of: 20 strict ring dips 135-lb. thrusters, 14 reps There should be no bend of the leg or hip in the strict ring dip. … [Read more...] about Wednesday 141231
Saturday 141213
Spehar For time: 135-lb. thrusters, 100 reps 100 chest-to-bar pull-ups Run 6 miles Partition the thrusters, pull-ups and run as needed. … [Read more...] about Saturday 141213
Wednesday 141203
For time: Row 1,000 meters 30 dips 75-lb. sumo deadlift high-pulls, 30 reps 30 handstand push-ups 75-lb. power snatches, 30 reps 30 burpees 30 pull-ups 75-lb. thrusters, 30 reps … [Read more...] about Wednesday 141203