REALITY CHECK

Sunday 1 August 2010

STRENGTH: shoulder press 8-8-5-5-5-3-3-3-1-1
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WORK CAPACITY:
Row 2km
50 wallball (20#@10ft/14#@8ft)
Row 1k
35 wallball
Row 500m
20 wallball
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Saturday 31 July 2010

WORK CAPACITY:
21-15-9 re rounds for time-
sumo deadlift high pull(SDHP) 95/65
hand stand pushups(HSPU)
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CONDITIONING: run 2 mi for time
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Friday 30 July 2010

Rest Day

Thursday 29 July 2010

STRENGTH: Deadlift 5-5-3-3-3-1-1
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WORK CAPACITY: 21-15-9 rep rounds for time
pistols(1 leg squat)-per side
pushups

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Wednesday 28 July 2010

SKILL: 30 strict pullups

WORK CAPACITY: "Karen"
For time:

150 wall-ball shots for time
men use 20# ball at 10ft target
women use 14# ball at 8ft target
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Tuesday 27 July 2010

STRENGTH: Shoulder press 5-5-5-5-5
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WORK CAPACITY: 5 rounds for time(RFT)
50 ft overhead walking lunge(45/30)
21 burpees
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Monday 26 July 2010

Rest Day

Sunday 25 July 2010

STRENGTH: Bench press 5-5-5-5-5
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CONDITIONING: Run 2 miles for time
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Saturday 24 July 2010

STRENGTH: front squat 5-5-5-5-5

WORK CAPACITY:
For time

100 box-jumps 20"/16"
100 dips
100 ring rows(horizontal pullups on rings)
100 steps walking lunge
100 pushups
100 steps walking lunge

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Friday 23 July 2010

SKILL: 50 ring dips

WORK CAPACITY: "Inversion"
For time:
21 Overhead squat(OHS) @ 95/65#
9 pullups
15 OHS
15 pullups
9 OHS
21 pullups
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