Wednesday 11/10/17
6 Rounds – 1st Minute: 10 Toes To Bar – 2nd Minute: 8 Box Jump Overs @ 24″/20″ Then 15 Minutes To Find
6 Rounds – 1st Minute: 10 Toes To Bar – 2nd Minute: 8 Box Jump Overs @ 24″/20″ Then 15 Minutes To Find
5-5-5-5-5 Back Squat 5 x 12 DB Snatches Between Sets (6 Per Arm Alternating, Unbroken) Then 3 Rounds – 400m Run –
5 Rounds (Not Timed) – 10 DB Strict Press – 10 Inverted Bar Rows – 150 Sprint Row Then For Time – 30
5 Rounds – 500m,400m,300m,200m,100m Fast Run – 100m Slow Jog – 500m,400m,300m,200m,100m Moderate Run – 100m Sprint **Rest 2 Minutes Between Rounds #tracksunday
Every Minute On The Minute For 9 Minutes Following The Pattern: – 1st Minute: 5 Thrusters – 2nd Minute: 5 Thrusters – 3rd Minute: 5
2-2-2-1-1-1 Power Snatch 3 x 300m Ski Erg Between Sets Then For Time – 30 Power Snatches @ 75/55lbs – 90 Double
5 Rounds (Not Timed) – 15,12,9,6,3 Front Squat – 10 Chest To Bar Chin Ups **Front Squats should be unbroken and increasing in weight
3 Rep Max, Then 1 Rep Max Dead Lift 5 x 20 Hollow Rocks Between Sets Then 21-15-9 – Hang Power Cleans
5 x 3 Push Jerk Shoulder Mobility Between Sets Then 7 Minute AMRAP – 6 Shoulder To Overheads @ 135/95lbs – 5