10/14/14

Tuesday

 

Warm-Up:  3 Rounds of:

Samson Stretch (15-30 sec hold each side)

10 air squats                                                 

10 GHD back extensions

5 Pull-ups

5 Dips

 

Skill: Thrusters

 

Strength: Bench Press & Weighted Push ups

5 BP @ 75% of 1 RM, then max unbroken reps of pushups w/ 25 lb plate on back

5 BP @ 75% of 1 RM, then max unbroken reps of pushups w/15 lb plate on back

3 BP @ 80% of 1 RM, then max unbroken reps of pushups w/ 10 lb plate on back

3 BP @ 80% of 1 RM, then max unbroken reps of pushups w/ no weight

 

WOD: 12 min. AMRAP

20 Jump Lunges

15 AbMat Situps

10 Air Squats

5 KettleBell Sumo Deadlift High Pull (70/53)

Level 1: (53/35)

Level 2: (35/26)

Level 3: Scale as needed

Cashout: 3 Rounds of 10 Barbell Roll Outs

 

***Challenge of the Week***

MAX HEIGHT BOX JUMP!!