Month: September 2014

9.10.14 Wednesday

Strength: bench press Cash Out 5 rounds 9 thrusters 95/65 9 T2B

9.9.14 Tuesday

Strength: Front Squat Cash Out AMRAP in 20 mins 400 m run 5 Front Squat 185/125 5 deadhang pull-ups 20 sit-ups w/ med ball 20/14

9.08.14 Monday

Strength: Clean and Jerk Cash Out 21-15-9 Jerk 135/95 Pull-ups Box Jumps 24/20

9.6.14 Saturday

Gym is closed Saturday and Sunday Monday: back to normal hours 5km run for time Or 150 Burpees for time

9.5.14 Friday

Strength: deadlift Cash Out 5 rounds 200 m run 5 deadlift 275/185 10 HSPU 20 double Unders

9.4.14 Thursday

Strength Shoulder press Cash Out AMRAP in 15 mins 400 m run 5 clean and jerk 135/95 10 pull-ups

9.3.14 Wednesday

Strength: Overhead Squats Cash Out 10-1 Overhead squat 115/75 T2B Burpee

9.2.14 Tuesday

Strength: push jerk 13.3 AMRAP in 12 min of 150 wall ball 20/14 10’/9′ 90 double Unders 30 muscle-ups

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