Aug. 20, 2009
Run 1 Mile (or row 2000 meters)
10 Squat Clean and Jerk (.50 BW)
10 Bench Press (.75 BW)
10 Back Squat (.75 BW)
10 Deadlift (1.25 x BW)
Run 1/2 Mile (or row 1000 meters)
20 1 Hand Snatches (.25 x BW)
20 1 Hand Push Press (.30 x BW)
20 1 Hand Cleans (.40 x BW)
20 1 Hand Swing Flip (.25 x BW)
Run 1/4 Mile (or row 500 meters)
30 Hang Power Cleans (.50 x BW)
30 Ring Dips
30 Push Press (.50 x BW)
30 Pullups
One Round for Time
Long, Metcon, Strength
Previous times for this workout
Bunny
Burpee/Sideways hop in and out of tire/Burpee
Hop Back to start/Burpee
5 Rounds
Badger (2 DB 20% BW)
Burpee/Squat Clean
5 Thrusters
Thrusters descend 4, 3, 2, 1
Bear (BB 55% BW)
Squat Clean/Press
Back Squat/Push Press
Thruster
5 Rounds
Butterfly
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 20% BW)
1 Burpee Squat Clean Thruster
2 Squat Clean Thruster
3 Thruster
4 Push Press
5 Rounds
Beaver (KB -190 44, + 190 52)
Snatch/Thruster
Ball Buster (Burpee, Squat Clean, Thruster, Slam, Box Jump)
Reps descend 5, 4, 3, 2, 1 (Alternating back and forth)
2 Rounds for Time
Epic, Metcon
Previous times for this workout
Lots of different workouts today. Micah was relentless on Killer B's and got a great time and Brandon's Disneyland score will be tough to beat. He can really do push presses. Derek dropped his Thermopylae time by another minute. He just gets faster and faster. My Woodpecker Lips time was a bit slower than last time...that workout just crushes me.
Posted by Eugene Allen at 9:10 a.m.
