7/22
"Dobogai" Seven rounds for time of: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells 7/23 Alpine 45 seconds max Overhead Squat @ 55% 45 seconds max Ring Dips 3 minute rest 7/24 20 min AMRAP 30 Front Rack Lunge 30 second Dead Hang 30 Plank Plate Slide 5 / 10# 7/25 Tabata That 8 Rounds of 20 seconds max barbell Clean 45 / 35 10 seconds rest then 8 rounds of 20 seconds max Double Unders 10 seconds rest then 8 rounds of 20 seconds max Pushups 10 seconds rest then 8 rounds of 20 seconds max Kettlebell Swing 53 / 35 10 seconds rest 7/26 1 Rep Max Find your max Clean and Jerk compare to 1/11/18 at least 7 reps must be over 90% then Find your 2 Min max Russian Twist (25% of max Snatch) 7/27 "Coffey" For time: Run 800 meters 135 pound Back squat, 50 reps 135 pound Bench press, 50 reps Run 800 meters 135 pound Back squat, 35 reps 135 pound Bench press, 35 reps Run 800 meters 135 pound Back squat, 20 reps 135 pound Bench press, 20 reps Run 800 meters 1 Muscle-up 7/28 Descending 20 - 2 GHD Hamstring Curl 10 - 1 Double KB Squat Clean @ 25% clean each
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November 2024
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