Nathan Law
Kristin McGinnis
For Time: 10 Kettlebell Lunges 26 lbs 2 Tire Flips 100 lbs 8 Kettlebell Lunges 26 lbs 4 Tire Flips 100 lbs 6 Kettlebell Lunges 26 lbs 6 Tire Flips 100 lbs 4 Kettlebell Lunges 26 lbs 8 Tire Flips 100 lbs 2 Kettlebell Lunges 26 lbs 10 Tire Flips 100 lbs Post total time.
For Time: 10 Hang Cleans 0 lbs 2 Ring Dips 8 Hang Cleans 0 lbs 4 Ring Dips 6 Hang Cleans 0 lbs 6 Ring Dips 4 Hang Cleans 0 lbs 8 Ring Dips 2 Hang Cleans 0 lbs 10 Ring Dips Post total time.
For Time: 10 Push-up (hand release)s 2 Kettlebell Swings 35 lbs 8 Push-up (hand release)s 4 Kettlebell Swings 35 lbs 6 Push-up (hand release)s 6 Kettlebell Swings 35 lbs 4 Push-up (hand release)s 8 Kettlebell Swings 35 lbs 2 Push-up (hand release)s 10 Kettlebell Swings 35 lbs Post total time.
For Time: 10 Knees-to-elbows 2 8 ft Wall Balls 20 lbs 8 Knees-to-elbows 4 8 ft Wall Balls 20 lbs 6 Knees-to-elbows 6 8 ft Wall Balls 20 lbs 4 Knees-to-elbows 8 8 ft Wall Balls 20 lbs 2 Knees-to-elbows 10 8 ft Wall Balls 20 lbs Post total time.
Nothing assigned for July 6, 2012
Nothing assigned for July 6, 2012
Gym Activity
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on ringsSets L Sit | 1:04 -
mix grip on second round, straps for thirdSets 5 Deadlifts, 75% 1RM | 135 lbs 3 Deadlifts, 85% 1RM | 155 lbs 3 Deadlifts, 95% 1RM | 175 lbs
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3 rounds of: 10 Knees-to-elbows (strict)s
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L Sits 1 min 4 secs L Sits 35 secs L Sits 35 secs
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10 rounds of: 50 m Sprints
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not time. muscle up progressions30 rounds of: 1 Muscle-up 1 Toes Through Ring
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3 rounds of: L Sits
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Tabata Ring Dip
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Sets Bench Press, 5 reps | 90 lbs Bench Press, 3 reps | 100 lbs Bench Press, 1 rep | 110 lbs
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3 rounds of: 25 Ball Slams 30 lbs 400 m Runs 2 Rope Climbs 50 AbMat Sit-ups
