911 Strength and Conditioning
Monday, August 20, 2012
8/20/2012
5RFT
25' lunges holding barbell overhead (135/95)
10 knees to elbows
Monday, August 13, 2012
8/13/12
3 Rounds For Time
500 m Row
400 m Run
Saturday, August 11, 2012
8/10/12
"Cindy"
20min AMRAP
5 pull ups
10 push ups
15 air squats
8/8/12
10min AMRAP
15 ground to overhead 75#
30 double unders
8/6/12
21-15-9 reps for time
Box jump
KB swing (American swing) 53/35#
Sumo Deadlift High Pull 75/55 #
Saturday, August 4, 2012
8/3/12
Filthy Fifty
Box Jump 24"
Jumping Pull ups
KB swing (35)
Push Press (45)
Knees to Elbows
Back Extension
Wall Ball (20)
Burpees
Double Unders
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