Monday 09/10/12 - NEW TIME!

A quick reminder - our schedule is changing a bit.  Starting today, our weekly schedule is as follows:

Monday  7:30 p.m.
Wednesday  6:45 p.m.
Saturday  7:00 a.m. 


Overhead Squat
2 x 5, 1 x 5+


5 rounds for time of:
2 Down-backs (vball court)
8 KB Swings, 2 pood, 1.5 pood
16 Push-ups

Rest 1 minute between rounds.  Record times for each round.
(Courtesy of CF Football - modified)


Finale: 3 options - pick one.

  1. 20 pull-ups and 20 dips/push-ups
  2. 10 ring pull-ups and 10 ring dips
  3. 5 muscle-ups

 Steve getting set for a clean.

1 comment:

Mrs. G. said...

ohs 2x5 1x5+
warm 33-5, 43-5
work 50.5x5, 50.5x5 (3+2)
final round 50.5-3, so went down to 45 and did 5

5 rounds for time
2 down backs
8kb swings
16 pushups 18" box
1 min rest
2:10, 2:14, 2:39, 2:48, 2:51
16:46 total

 
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