Wilson

40.30.20.10

Slamball

Plyo Push-up

ABMAT w/ Wilson

200m Run w/ Wilson

Enjoyed this one. Plays to my strengths, really wanted to Rx it. Pushups were the main holdup for me on this one, although running with "Wilson" was crazy awkward.

30 cal ski
30 kb swings
30 GHD

60% x 3
70% x 3
80% x 3+
70% x 3
80% x 3+

5 X 5 Sumo Dead Lifts

Worked up to 385# for 5

Also played around with heavy thrusters stopped at 225#.

Wilson

40.30.20.10

Slamball

Plyo Push-up

ABMAT w/ Wilson

200m Run w/ Wilson

Finally got my double unders! They aren't streamlined but that's fine for now. All it took was a little coaching from Corey and the right jump rope :)

Also worked on handstand holds 30 sec x 2

Max Push-ups

3 rounds for time
Run 400m
21kb swing @ 24kg RX
12 Chinups

1-2-3-4-5-6-7-8-9-10 Clean and Jerk @ 155lbs

Between Rounds do one round of Sit-up Cindy:

5 Pull-ups
10 Weighted Situps @ 45lbs
15 Body Weight Squats

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Rx is 95/65 Don’t go up go faster!!!!!!

Then work on a skill you need work on…

For time:

100 SDHP @ 25kg (RX=30)
then 4 rounds
300 single skips (RX=100 DU)
10 elastic assisted ring dip (RX= 10 un assisted ring dips)

= 24:08