Monday, July 2, 2012

The O.G.

Warm-up
-Heavy Power Clean
      5 sets of 3

Then for time:

-400 Meter Run
-40 Pull-ups
-20 Hand Stand Push-ups (HSPU)
-400 Meter Run
-30 Pull-ups
-15 HSPU
-400 Meter Run
-20 Pull-ups
-10 HSPU
-400 Meter Run

*HSPU can be modified with box and (2) 45lb plates push-ups, if needed after that do hand release push-ups.
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2 comments:

  1. FrittsJuly 2, 2012 at 12:14 PM

    RX
    2nd Lt Fritts: 14:55
    2nd Lt Lindauer: 15:04
    Maj Flurry: 15:05
    2nd Lt Fouse: 26:55
    Modified
    ENS Williams: 16:18
    OC Roznowski: 17:03
    ENS Kupavits: 18:15
    OC Roop: 18:53
    LT Rathke: 21:10

    ReplyDelete
  2. FrittsJuly 2, 2012 at 2:25 PM

    P.M. Workout
    -Standing Shoulder Press (Straight Bar): 8, 6, 4

    Super Set all are 3 sets with 20 Reps
    -Front Shrugs w/ Straight Bar S/S Seated Dumbbell Press
    -Trap Shrugs S/S Straight Bar front Raises
    -Dumbbell Side Raises S/S Standing Front Rows

    Core Work (P90X style)

    ReplyDelete

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