SL RDL

Maastaveto 11 toistoa

Sunday funday 1:30-3:00

Julio

Backsquat
2x 300#
2x 305#
2x 305#
1x 315#

For time:
50x Unbroken double unders
10x burpees
40x Unbroken double unders
10x burpees
30x Unbroken double unders
10x burpees
20x Unbroken double unders
10x burpees
10x Unbroken double unders
10x burpees

for time
Run 5K
every 5 min do 100 du's

Thursday 17th May 2018

SNATCH COMPLEX

Snatch Pull (4 seconds down) + Snatch Pull (4 seconds down) + Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs.

Post loads to comments.
Exposure 6 of 8

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20 Minutes Not for Rounds:
600m Row/1 Mile Bike/550m Jog

then, either…

A)50′ Handstand Walk
B )3 Wall Walks + 10 Shoulder Taps at the top of the wall walk
C) 100′ Bear Crawl (with hips higher than shoulders)

Choose a Handstand Walking practice option that is suitable for you, and perform the mono-structural movement at a recovery/conversational pace. If you choose the 50′ Handstand Walk, you should be able to complete the distance in 1-3 sets.

Post work to comments.

Find a heavy 3.

Run 400m as fast as possible

-Buy In-
5/3/1 Back Squat – Week 1
200x5, 230x5, 260x5+ (12)

WOD
For Time:
5 Rope Climbs
-then-
3 Rounds for Time:
15 Thrusters (115/75)
30 Abmat Sit Ups
50 Double Unders
-then-
5 Rope Climbs

-Cash Out-
3 x 12 Barbell Step Ups (Front Rack Position)
Done with 95#