17.07.13

AM:
3 rounds:
400m run @ 80%
100’ belted sled drag (heavy)
-Rest 2 min
+
3 rounds:
400m run @ 80%
100’ belted reverse sled drag (heavy)
-Rest 2 min
+
3 rounds:
400m run @ 80%
100’ prowler push (heavy)
-Rest 2 min

PM:
A. Squat snatch w/ 1s pause in receiving position
2,1,2,1,2,1; Rest 90s
*Reset each rep.
**Top single not maximal

B1. Strict ring muscle-ups
5×1-3; Rest 1 min
B2. Legless rope climb
5×1-2; Rest as needed

C. 5 min AMRAP:
Kipping handstand push-ups to 10” deficit

D. E20s for 8 min:
1st: 10s L-sit hanging from rings
2nd: 10s support on rings in external rotation
3rd: 10s hold in bottom of pistol – alternate legs each time through

E. EMOTM 10:
1st: 30s single-arm FLR on rings, right + 30s single-arm FLR on rings, left
2nd: 30s/side hip airplanes

17.07.12

20 min @ 70%:
20 step-ups, alternating (24″/20”)
10 burpees, no push-up
20 step-ups, alternating (24″/20”)
500m row w/ damper @ 1
+
30 min:
4 min assault bike @ 85%
2 min assault bike @ 50%
+
20 min @ 70%:
10 pistols, alternating w/ pause on short box
10 burpees, no push-up
Accumulate 20s support on rings in external rotation
500m row w/ damper @ 1

17.07.11

AM:
For time:
5000m row

PM:
A1. Reverse shot toss against wall
5×1.1; Rest 30s
A2. Standing long jump
5×1; Rest as needed

B. Deadlift
4×4; Build by 10# per set; Rest 2 min
*Reset each rep. Good positions.

C. EMOTM 7:
2 back squats @ 79%

D. 4 rounds:
8-10 banded glute-ham raises @ 40×0 tempo
-Rest 15s
30-60s body saw in rings
-Rest 15s
8-10 banded glute-ham raises @ 40×0 tempo
-Rest 15s
30-45s pulse-ups
*https://www.youtube.com/watch?v=v30TIy18LEo
-Rest 2 min