9/23/15: Wednesday


 

bench press max reps
60%, 70%, 75%, 80%, 85%, 75%
*score is total reps*
then
every minute on the minute for 10 minutes
1 legless rope climb
max push-ups
then
100 tricep push downs

  

9/21/15: Monday


 

every minute on the minute for 10 minutes:
4 front rack lunges + 4 front squats (increase weight each minute)
then
as many rounds in 10 minutes of:
1 squat clean thruster (135/155/185/195/205/215/225/235)
3 burpees
25 double unders

  

9/18/15: Friday


24 Toes to Bar
12 Deadlift (155/110)
9 Hang Power Cleans (155/110)
6 Shoulder to overhead (155/110)
at 5:00
For Time:
15 Muscle-ups
12 Power Snatch (185/125)
9 Overhead Squats (185/125)