Archive for April, 2016
Build to a 5RM Push Press
+
21 Cal Row
21 DL 185/125
21 BF Burpees
21 Box Jumps 24/20
–rest 2 min
18 Cal Row
18 DL 185/125
18 BF Burpees
18 Box Jumps 24/20
–rest 2 min
15 Cal Row
15 DL 185/125
15 BF Burpees
15 Box Jumps 24/20
A. 15min to build to a 1RM Back Squat
B. 2 x ME Pull Ups
+
3 RFT
10 C&J 135/95
10 FS 135/95
10 Pull Ups
EMOM – 12
Min 1-3: 2 Snatch @70%
MIn 4-6: 2 Snatch @75%
Min 7-9: 1 Snatch @80%
Min 10-12: 1 Snatch @80+%
+
10min clock
20 Hang Power Clean 95/65
30 Double Unders
20 Pull Ups
30 Double Unders
20 Burpees
30 Double Unders
20 Thrusters 95/65
30 Double Unders
ME Row for meters in remaining time
*Compare to 9.3.15
A1. Back Squat 5×5
A2. Rings to Support 5x15s
A3. Rings to Support (bottom) 5x15s
+
9-15-21-27
Cal Row
KBS 70/53
7 rounds
5 TnG DLs
7 Heavy/UB STOH
100m Sprint
-rest 1min
+
3 sets for quality
30 Hollow Rocks
8 Bentover Rows