Wednesday 10/06/15
10-10-10-10-10 Stiff Legged Dead Lift 5 x 1 Minute Air Bike Holding 75/65rpm Between Sets Then For Time – 500m Row –
10-10-10-10-10 Stiff Legged Dead Lift 5 x 1 Minute Air Bike Holding 75/65rpm Between Sets Then For Time – 500m Row –
5 Rounds For Strength – 5 Back Squats – 15 Ring Dips Then 3 Rounds – 10 Front Squats @ 165/110lbs – 100
10-10-10-10-10 Bent Over Barbell Row 8-8-8-8-8 DB Strict Press Between Sets Then 30 Minute AMRAP, In Teams Of 3 – 400m Run
30 Minutes To Find 1 Rep Max Squat Snatch Then 15 Minute AMRAP – 10 Power Snatches @ 95/65lbs – 10 Chin Ups
14 Minutes Every Odd Minute: 3 Power Cleans Every Even Minute: 30sec Hold At Bottom Of Squat Then 8 Minute Partner AMRAP –
3 x 7 Back Squat 5 x 150m Ski Erg Between Sets Then For Time – 60 Wall Balls – 80 Double
Warm Up: 800m Run Then 5 x 5 Strict Press Shoulder Mobility Between Sets Then 12 Minute AMRAP – 4
3 x 3 Dead Lift 5 x 1 Minute Air Bike Between Sets (60-80% Intensity) Then 4 Rounds – 1 Minute: KB