33 min per round
•1 mile erun
•(15 burpees, 15 half burpees , 20 mtn climbers)
•3/4 ml run
•(15 burpees & half burps , 20 mtn clbrs)
• 1/2 ml run
•(15 burps & half burps, 20 mtn clbrs)
1/4 ml run
• ( 15 burps & burps, 20 mtn clbrs)

• repeat to top of list !

5 rounds:
12 deadlifts @155/105LBS,
9 hanging power-cleans @155/105LBS,
6 push-jerks @155/105LBS

Front Squats 10-10-10-10-10 reps

135-145-155-175-195

Cash out:
Ab crunch 50 lb
12-12-12-12 reps

Behind the neck push jerk
3-3-3-3-3

FIVE KILOMETER ROAD RACE

Wynnewood, PA 08/15/2013 7:00 pm Weather: Sunny, 70 degrees, PERFECT

time: 26:39 pace: 8:35/mile

AMRAP in 20 minutes of:
5x Parallette handstand push-ups
10x Toes through rings
15x Medicine Ball Cleans (20#)

Rx'd

5X160
5X185
13X210

2 X Ab Circuit:
10 25 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Front Squat 3-3-3-3-3

95-105-115-125-135

Strength:

Back Squat (high bar) - 2x185, 2x205, 2x225, 2x245, 2x265, 2x285 - Stopped after 285 - felt hip just a bit and having to regain strength

Metcon:

20 BJ Buy in (24") - then 4Rnds: 250m row, 12 squats (200lbs), 12 T2B, 12 burpees - Buy out 20 BJs (24")

Time - 25:09

15 min AMRAP
5 deadlift (225/155)
5 burpee

RX. 11 rounds. Metal plates - no rebound from the ground.