AMRAP in 30 minutes of 12 lunges 15 BFSU 15 hip raises 5 pull ups (self assisted on heels) Added 10# to lunges and hip raises first 2 rds, then added 20# to lunges and raises for rest of rounds.
5 pull ups short of 15 rds
Vs 12 rds in 23:10 (8/14/14) No weights Jumping pull ups
10:55
40#
10#
6:18
20# squat snatch
50# BP
Followed w/ 3 rounds:
30 Bent over row 30#
30 inclined weighted sit ups
30 calf raises
30 sec plank
Ran 5 miles
7:13
20# squat snatch
50# bench press
13 minutes
30# thrusters
Bench dips
6:32
20# squat snatches
35# bench presses
Will save this for Wednesday
AMRAP in 30 minutes of
12 lunges
15 BFSU
15 hip raises
5 pull ups (self assisted on heels)
Added 10# to lunges and hip raises first 2 rds, then added 20# to lunges and raises for rest of rounds.
5 pull ups short of 15 rds
Vs 12 rds in 23:10 (8/14/14)
No weights
Jumping pull ups
7:54
35# squat clean
35# bench
Used the same bar the whole time so transition took a little time.
5:51 20#
4:47
20 lbs. all