“NARF”
Happy Halloween
October 30, 2012
10/30/12
20 box jump over
30 sit up
20 kb swing
400m run
20 wall ball
30 push up
20 k2e
15 burpee
After completing the 15 burpees you will run the whole chipper in reverse
October 29, 2012
10/29/12
Randy
75 Power Snatch (75lb)
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Skill: Power Snatch
October 26, 2012
10/26/12
2/4/6/8/10/12/10/8/6/4/2
Ground to Overhead 95/45
T2B
Shuttle run buy in and cash out
After Party: 10 wall ball/shuttle run
October 25, 2012
10/25/12
3/6/9/12/15/18/21
Overhead squat 95/55
20 double under
after every round of overhead squat complete 20 double under
skill: Strict press 5×5
October 24, 2012
10/24/12
3min on 1min rest 4 cycles
3 deadlift (60% of max)
6 pull up (advanced chest to bar)
9 sit up
complete as many rounds as possible in 3 min then rest 1 min repete this for 4 cycles
Skill: 2 postion snatch
October 23, 2012
10/23/12
6 rounds
12 burpee
15 kb swing
Lunge
Skill: 2 postion clean
After Party: 25 double under/150m run backwards
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