Snatch
– 1RM
Clean and Jerk
– 1RM
AMRAP – 10 Minutes:
– 6 Squat Clean (135#/95#)
– 12 Pullup
– 24 Double Under
Category: Workouts
Upper Body Max Effort
1. 3RM Pullup
2. 3 x 5 Ring Dip
3. 4 x 15 Shrug
Categories
2010-08-09 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Three Rounds for Time:
– 50 Double Unders
– 25 Wall Ball (20#/14#)
Lower Body Max Effort
1. 5RM Front Squat
2. 5 x 3 Romanian Deadlift
3. 3 x 20 Back Squat
4. 5 x 10 Weighted Situps
Six Rounds for Time:
– Run 400m
– 25 Burpees
Categories
2010-08-06 UGS
Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Good Morning
3. 5 x 10 Glute Ham Raise
“Isabel”
For Time:
– 30 Snatch (135#/95#)
Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 3 x 5 Pullup
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situp