Wednesday 11/05/16
1 Rep Max Back Squat 5 x 15 Toes To Bar Between Sets Then 20 Minute Partner AMRAP – 60 Wall Balls
1 Rep Max Back Squat 5 x 15 Toes To Bar Between Sets Then 20 Minute Partner AMRAP – 60 Wall Balls
8 Rounds – Every Odd Minute: 5 Strict Handstand Push Ups – Every Even Minute: 5 Strict Chin Ups Then 3 Rounds –
3 x 3 Dead Lift 5 x 10 Weighted Push Ups Between Sets Then 4 Rounds x 3 Minutes – 300m Row
5 x 5 Back Squat Accrue 30 Muscle Ups Between Sets Then For Time – 30 Thrusters @ 135/95lbs – 1km Run
“Jade’s Joy” 3 Rounds – 90sec: Row – 90sec: 10m Shuttle Runs – 90sec: Air Bike **60 second rest between movements. 5 Burpee
3 x 3 Squat Clean 5 x 1 Minute Planks Between Sets Then 12 Minute AMRAP – 3 Dead Lifts @ 275/185lbs
5 x 5 Strict Press 8-8-8-8-8 Bent Over Barbell Rows Between Sets Then 6 Rounds – 15 Shoulder To Overheads @ 115/75lbs
4-4-4-4-4 Overhead Squat Overhead Mobility Between Sets Then 13 Minute AMRAP 3,5,7,9,11,13….etc – Back Squats @ 185/125lbs – KB Swings @ 24/16kg