Sometimes goodbye means a 2nd chance...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A: Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x4; rest 3 min

B: Squat Snatch @ 0211; 1.1 x 4; rest 3 min (10 sec btwn reps)

C1: GHD Sit Ups @ 2121; 20 x 3; rest 2 min

C2: Double Unders 75 x 3; rest 2 min

Rest 5 min

Met Con:

2 Min/AMRAP

Dumbell Burpees 25lbs

Together we shall reign...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A1:  Front Squats @ 30X0; 2-3 x 4; rest 10 sec

A2:  Pull Ups AMRAP x 4; rest 4 min

Met Con:

"The Campaign"

5 Rds

15 Burpees
10 Power Cleans 65% of 1 RM 

15 GHD Sit Ups
Rest precisely 3 min

Focus on speed - no pacing allowed!

Post loads, totals and cumulative and partial round times to comments.

Up and In...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

A1:  Press Cluster 1.1.1.1.1 (rack and rest for 10 sec on each rep) x 3; rest 2 min

A2:  KB Swings 21 x 3 - unbroken; rest 2 min

B1:  Ring Dips @31X1; AMRAP(-1) x 3; rest 45 sec

B2:  Double Unders 40 x 3; unbroken; rest 45 sec

Part 1:

For time:

50 GHD Sit Ups

Rest 5 min

Part 2:

Sprints 100m x 4 @ 90%; rest 1 min