Saturday 7.29.17

3 rounds for time of:

12 Deadlifts (185/125)
1 Rope Climb
9 Hang Power Cleans (185/125)
1 Rope Climb
6 Push Jerks (185/125)
1 Rope Climb

Compare to HERE

1) Every minute on the minute for 12 minutes:

Even minutes-“Goat 1”
Odd minutes-“Goat 2”

“Working hard becomes a habit, a serious kind of fun.  You get self-satisfaction from pushing your self to the limit, knowing that all the effort is going to pay off.”~Mary Lou Retton

Friday 7.28.17

As many rounds and reps as possible in 17 minutes of:

5-10-15-20-25-30-35…reps of:

Wall Balls (20/14)
KB Swings (53/35)
Complete a 100 M Run after each set

Continue on through 40…45…and so forth.

Rx’d + (70/53)

Compare to HERE

“Work harder than you want to and do more than is expected of you.”

Thursday 7.27.17

For time:

800 M Run (MMS)
40 One Arm DB Snatches (50/35 alternating)
400 M Run
20 One Arm DB Snatches (50/35 alternating)
200 M Run
10 One Arm DB Snatches (50/35 alternating)

Rx’d + (70/50)

1) 4 rounds not for time of:

12 -15 DB Bench Press reps
Max Reps Strict Chin Ups

“There are days when you seek the company of your solitude, and your solitude just wants to be left alone.”~Robert Brault

Wednesday 7.26.17

3 rounds of:

As many rounds and reps as possible in 4 minutes of:

6 Power Cleans (155/105)
12 Push Ups
24 Double Unders
Rest 2 minutes

1) 3 rounds not for time of:

Max Strict Bar Dips
40 Ab Mat Sit Ups
30 Second Side Plank Hold (each side)

He must increase, but I must decrease.~John 3:30

Tuesday 7.25.17

Complete as many reps as possible in 12 minutes of the following rep scheme:

3 Overhead Squats (95/65)
3 Box Jumps (24/20)
3 Chest to Bar Pull Ups
6 Overhead Squats (95/65)
6 Box Jumps (24/20)
6 Chest to Bar Pull Ups
9 Overhead Squats (95/65)
9 Box Jumps (24/20)
9 Chest to Bar Pull Ups
12 Overhead Squats (95/65)
12 Box Jumps (24/20)
12 Chest to Bar Pull Ups

If you complete the round of 12, go on to 15.  If you complete 18, go on to 21, etc.

Rx’d + (115/80)

1) Back Squat 7-5-3-5-7

“Time, which changes people, does not alter the image we have retained of them.”~Marcel Proust

Monday 7.24.17

3 rounds each for time of:

Every 8 minutes complete:

600 M Run
15 Toes to Bar
15 Deadlifts (275/185)
15 Burpees

“Endure hardship as discipline; God is treating you as his children.  For what children are not disciplined by their father?”~Hebrews 12:7

Sunday 7.23.17

Rest Day

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