120 min

1.Rehab
A. 2/3 rounds:
A1. Straight leg monster walk 20
A2. Single leg KB deadlift 15 x 16 kg
A3. Gmed. w/band 20
A4. Dead bug 20
A5. Plank hold, lift one leg 20 + 20 s.
A6. Good morning w/band 20

2.Strength
A. Back squat
8x40 8x50 3x8x60
B. Hip thrust
12x60 12x65 12x70 12x70
C. Single leg extension
Only left 3x12x27 kg
D. Quads machine
4x10x60 kg
E. Hamstring machine
4x8x40 kg
F1. Abduction
2x10x60
F2. Side bend w/KB
2x12/sx12 kg
F3. Reverse hyper
2x15

For time:

300 SDLHP 45 lbs/ 30 lbs

31x1 Back Squats - 3 seconds down, 1 second in the bottom, explode up, 1 second at the top.
- 5 x 20kg, 5 x 40kg, 5 x 60kg, 5 x 70kg, 5 x 80kg

3 rounds For Time
- 35 x 24kg KB swing
- 25 x situps
- 15 x pushups

20 min AMRAP

5 slamballs 20#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep

I did 19 rounds and 9 reps.

Twelve rounds for time of:

12 Wallball shots, 20 lbs / 14 lbs
12 Toes-to-bar

50 Wallballs (15#)
75 Kettelbell swings (40#)
100 Push Ups
150 Sit-Ups
200 Air Squats
800M Run

• 20 HSPU (75# sitting overhead press)
• 30 Dead Lift (185 #)
• 40 Burpee
• 50 KB Swing (40#)

Fran

Result: 7:02

1) Thrusters 3-3-3-3-3-3-3
95-115-135-145-155-165-175

2) Pull Ups 5-5-5-5-5
35-45-55-65-75(3)

WEDNESDAY 120215

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

As Rx'd (love when I get to write that)

26:33