9-17-15

Repeat 5-28-15

1. 

8 min emom

Even:4 sumo deadlift high pull

Odd: 4 hang snatch

2.

4 rounds 

60 single unders

30 walking lunges (holding a plate if possible) (no plate if you need to use hands to help getting up from lunge)

15-KB swings 

rest 1 minute

9-15-15

1. Bring Sally Up (squats)

2. 21-18-15-12-9-6-3

Ground to Overhead

Sit-ups with plate

9-10-14

.

5 minutes of Push ups

5 minutes of  Clean and Push jerk

3 minutes of Push ups

3 mintutes of Clean and Push jerk

1 minute of Push ups

1 minute of  Clean and push jerk

2.

3 min amrap Double unders/ single unders

9-8-15

1.

5 Rounds

7 Handstand push-up

21 Wall ball 

42 Double unders (84 single)

* bring your own jump rope if you want 

2.

1 set of max unbroken kB Swings

9-3-15

1.Work on that goal!

2. 

Fran 

21-15-9

Thrusters

Pull ups

9-1-15

1.

with a partner

AMRAP 20 Minutes

10 Push Press 

10 Swings 

10 Box Jumps 

*One person does a round, then the next person does a round. Keep alternating back and forth for 20 minutes

2.

Work on goal!

7-28-15

1.

“Helen”

3 rounds for time:

400 meter run

21 kettlebell swings (1.5 pood)

12 pull-ups

2.

Squat cleans

3x3 @ 70%

3x3 @ 75%

4x3 @ 80%

*as always, perfect technique is our goal. Smooth is fast*