Strength – Olympic Lifts
1. 5 x 1 Jerk
2. 5 x 5 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps
Tag: Pullup
Snatch
– 1RM
Clean and Jerk
– 1RM
AMRAP – 10 Minutes:
– 6 Squat Clean (135#/95#)
– 12 Pullup
– 24 Double Under
Upper Body Max Effort
1. 3RM Pullup
2. 3 x 5 Ring Dip
3. 4 x 15 Shrug
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
Categories
2010-08-04 UGS
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk
“Roy”
Five Rounds for Time:
– 15 Deadlifts (225#)
– 20 Box Jumps (24″)
– 25 Pullups
“Angie”
For time:
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Squats
Categories
2010-07-23 UGS
Five Rounds
1a. 5 Sumo Deadlifts
Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips
Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups
4. 50 Knees to Elbows
Upper Body Max Effort
1. 5RM Pullup
2. 5 x 3 Ring Dip
3. 4 x 15 KB Row
“Joshie”
Three rounds for time:
– 24kg KB Snatch, right arm (21/15/9)
– L Pull-ups (21/15/9)
– 21kg KB Snatch, left arm (21/15/9)
– L Pull-ups (21/15/9)