8.31.11

rest day

8.30.11

WARMUP

400m Run

2 Rounds

5 Deck Squats
5 Push Ups
10 Wall Slides

STRENGTH/SKILL

Deadlift x 2

Medball Toss for distance x 3
Grappler w/handle x 5/side

(5 rounds.  135, 165, 195, 215, 245)

METCON

5 Rounds:

3 Snatch (75lbs)
10 Burpee jump over bars

(6:09)

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additional workout:

Row Intervals /min
i1-170w
i2-220w
i3-250w
i4-170w
i5-270w
i6-300w

(~1700m)

08.29.11

WARMUP

200m Run

2 Cast Wall Walks

8 Burpees

10 Push Jerk Footwork

10 Split Jerk Footwork

STRENGTH/SKILL

Push Jerk + Split Jerk

Max Distance Triple Jumps

Strict Hanging Knee Raises x 12

(45, 95, 105, 95, 95, 105)

METCON

5 Rounds

3 TGU/side

5 Clean & Jerks/side

15 Russian Swings

1 KB OH Walk/side

(35lbs 1-3) (25lbs 4-5)

(17:00 min)
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additional workout:
2000m row
(8:00)