June 2010

Power Clean 5-5-5-5-5 Bench Press 5-5-5-5-5 Back Squat 5-5-5-5-5 Reverse Hyper 15-15

 6 rounds: 400m Run 1:30 Rest  

Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  Three rounds. The stations are: Wall-ball: 20/14 Sumo deadlift high-pull: 75/55 Box Jump: 24/18 Push-press: 75/55 Row: for calories  The clock does not reset or stop

3 rounds for time: 25 KBS 53/35 25 Pull-ups 25 Push-ups 25 Sit-up

Deadlift 5-5-5-5-5 For time: 30 Curtis P’s 95/65 (Hang Clean/Rack Lunge-R/Rack Lunge-L/Push Press)

8 rounds: 200m Run 1:30 Rest

Bench Press 5-5-5-5-5 AMRAP 12:00 3 Ring Dip 6 Press 95/65 9 Pull-up

6:00pm South Mountain Run led by Mikey

10:00am at Marcos de Niza High School 3 rounds: 120-90-60 walk back 5:00 Rest