July 12, 2014 admin

07/12/14

1. 6×3 Back Squat @ 70-80%

Notes:  You have 18mins to complete this.

2. In Teams of 2 (25min cap):

4RFT:

.75 Miles on Airdyne
100 Russian Twists
400m Run


Competitor’s Program

With a running clock:

At 0: AMRAP 9mins:

5 Strict Pull ups
5 Box Jumps 33″ (30″ box + 45# plate)
5 HSPU (strict or kip)

At 15mins: 5RFT:

200m Run (D/B)
2 Deadlifts 315
20 Double Unders

+

20 Ring Dips

At 35mins:  10 RFT:

10 Calories on Rower
10 Push Ups

Notes: For the 2nd piece…complete the 5 rounds and once done do 20 Ring Dips.


“Whatever is begun in anger ends in shame.” – Benjamin Franklin

Running Doesn’t Suck

Leave a Reply

Your email address will not be published. Required fields are marked *