12/19/14

Friday

 

Warm Up

PVC

  • 10 deadlift
  • 10 hang cleans
  • 10 front squat
  • 10 push press
  • 10 back squat
  • 10 btn push press

 

Skill:

single arm kbs

Strength

OHS

5-5-3-3-1-1-1

Each at progressive loads

WOD

6 rounds (switch arms each round)

  • 10 single arm kbs (53/35)
  • 10 single arm kb thrusters
  • 10 lunges (kb @ side)
  •  
  • L1: 35/26
  • L2:26/18
  • L3: Scale as needed

Cash Out: Fastest 500 Meter row

Challenge of the week: longest handstand hold on wall