Tuesday, 100813

TEAM

A. Hang Power Clean - 5RM for the day  - 15 min
B. Push Press - 5RM for the day - 15 min
C. 5 rds
250m Row
7 OHS OHS (135/93)
14 GHD Situps
+ 
EMOM x 20
Odd: HS Walk 30'
Even: 8-12 Pistols (alt)

Tuesday, 082713

Future of CFF

A. Hang Power Clean- set a 3RM
B1. Deadlifts - 5x5 TnG Reps - ascending in weight each round; (HEAVY tng reps is focus)  rest :30
B2. AMRAP Unbroken C2B Pullups, rest 2 min
C. 20 TGU - alternating arms, increase weight as you go evenly and working towards heavy KB TGU's
D. 
3 rds 
750m Row @85-90%
25 GHD Situps
rest 1 min x 3

Tuesday, 06182013

500m Row Fun

A. Hang Power Clean 5x2 - ascending

B. Deadlift 3x5 @31X1

C. MAP - Sustainability 80-85%

AMRAP 10

20 Cal AD

15 BJ (24/20) - step down

10 TnG Power Cleans (115/83) 

Rest 5

AMRAP 10

50 Double Unders

15 GHD Sit-ups

10 Burpees