Thursday 16/03/17
3-3-3-3-3 Overhead Squat Accrue 40 Strict Chin Ups Between Sets Then 5 Rounds (20 Minute Time Cap) – 500/450m Row – 10
3-3-3-3-3 Overhead Squat Accrue 40 Strict Chin Ups Between Sets Then 5 Rounds (20 Minute Time Cap) – 500/450m Row – 10
3 Rounds – 90sec: Handstand Push Ups – 90sec: Axle Bar Power Cleans @ 135/95lbs – 90sec: Cals Ski Erg – 90sec: Sandbags Over 30″
3 x 5 Back Squat 5 x 15 Strict Ring Dips Between Sets Then 5 Rounds – 20 Wall Balls @ 30/20lbs
5-5-3-3-1-1 Strict Press 5 x 20 Hollow Rocks Between Sets Then 20 Minute Parter AMRAP 2 Rounds Each Alternating Of –
“Open Workout 17.3” For Time (24 Minute Cap) Before 8:00 Minutes 3 Rounds – 6 Chest To Bar Pull Ups – 6 Squat
3 x 3 Dead Lift 5 x 300m Ski Erg Between Sets Then 5 Sprint Rounds – 15/12 Cals Air Bike –
10-8-6-4-2 Bench Press Accrue 2-3 Minutes Of L-Sit Between Sets Then 12 Minute AMRAP – 10 Push Jerks @ 115/80lbs – 8
5 Rounds – 1st Minute: 5 Back Squats – 2nd Minute: 6 Strict Handstand Push Ups Then 4 Rounds – 300m Row –
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