141108 Outlaw

Warm up:
5 min DROMS
10 KBS @ 20#, 35#, 55#

Conditioning:
Tabata
KBS @ 55# 14, 8, 10, 11, 11, 10, 10, 10
Air Squat 14, 14, 14, 13, 13, 13, 13, 11
AbMat Sit-ups 11, 12, 12, 10, 8, 7, 8, 8

130227 Tabata Row

BrandX programming

Buy in:
Foam rolling
2 min stationary bike
150m row

Metcon:
Tabata Row
~59 cals (forgot to jot down the # but pretty sure this is accurate)

Then...
30 deadlifts @ 135#

Then...
5 rounds for time of:
10 TTB
3 Good mornings @ 115#
Time: 7:06

120107 Hi-Hang Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
20# x 15 ea. arm KB snatch
Burgener warm-up

Strength:
7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
165#

Metcon:
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
Scores:
Dips: 15-12-8-7-8-7-6-7
Sit-ups: 12-12-11-12-11-11-11-12

MFS:
1/4/5