getting fit and taking gains

Monthly Archives: July 2015

Goal is to get as close to 100m as possible, each round subtract 100 from your total to get your round score and sum the scores. (so 102-100 = 2, 97- 100 = 3, and add all scores with goal of zero)

100m row

15 air squat

100m row

15 shoulder row

100m row

10:10 leg swings

100m row

15 KBS (American), 35#

15

3RFT

400m run

20 thrusters, 45#

20 pull ups, 2 green bands

18:37

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2000m row

9:30.5


6 rounds

1 High hang snatch  1 low hang snatch – 1 snatch

35#

10min AMRAP

10 power snatch, 35#

15 modified pushups

50 double unders

3 + 16


3 rounds

10 deadlift, 135#

50 ab mat sit ups

then

5 rounds

10 cal on the assault bike

5 kipping pull ups

26:39