20160215

TUESDAY

1. Conditioning

For time:

50 Calorie Row

40 Deads, 155/105

30 Box Jumps, 24/20

20 Front Squats, 155/105

2. Conditioning

3 Rounds of:

15 Wall Balls,

50 Double Unders

15 Wall Balls,

2 minutes rest between rounds

 

WEDNESDAY

Helen 400m run, 21 kbs 35/45 (full swing), 12 pull ups

Barbell: Max effort back squat, unbroken, 95/135

rest 3 minutes Max effort push press 95/135

rest 3 minutes Max effort power cleans 95/135

THURSDAY

EMOM 30

5 box jumps

4- single arm db oh squat

3 bench press

10 GHD situps

10 Thursters, ahap

30s max effort row

FRIDAY

1. Conditioning

60 Calorie Row

50 TTB

40 WB, 20/14 (10’/9′ Targets)

30 Power Cleans, 135/95

20 Muscle-Ups

Saturday

1. Conditioning

1 mile Run

21-15-9: Clean and Jerk,  OHSC2B Pull ups

1 mile run