Wednesday 160810

Power Clean 5x3

5 Rounds for time: 

Row 500m

7 Thrusters, 135# 

Tuesday 160809

Coach Tuff demonstrating the hip extension  

Back Squat 3x10

21-15-9 reps: 

KB Swing, 70# 

Burpee

Monday 160808

Mom and son.  

Bench Press 3x10

"Cindy XXX"
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Friday 160805

Push Jerk 5x3

3 Rounds for time: 

10 Clean and Jerk, 135# 

50 Wall Balls, 20# 

Thursday 160804

Thruster 1 rep max

5 rounds for time of:

15 Thrusters, 75/55 lbs

12 Toes To Bars

9 Box Jump (24 In.)s, 24/20 in