A)
OH Squat 1 Rep Max = 175# PR

B)
400 m Run
10 OH Squats 95#
15 Thrusters 95#
20 Box Jumps 24"
400 m Run
20 Box Jumps 24"
15 Thrusters 95#
10 OH Squats 95#
400 m Run

5x30 kg
5x40 kg
5x45 kg
5x50 kg
5x55 kg
3x60 kg

PT Class 188 10-15-12

1.5 warm-up run

Tabata 20 sec exercise 10 sec rest (6 rounds each station then rotate)

Air squats

Push up’s

Sit up’s

Burpee’s

Pull ups

Rest

3 Rounds of:

Sprint 50m
Bear Crawl 50m

Rest

Calisthenics exercises:

(15) 3 count flutters kicks
(15) 3 count bicycle crunches
(20) 3 count jumping jacks
(15) Right leg over left side crunches
(15) Left leg over right side crunches

Cool down stretches

• 800m Run
• 20 Toes-to-Bar
• 800m Run
• Push Press: 75 lbs x 20, 65 lbs x 20
• 800m Run
• 180 Singles Jump Rope

A. 5 sets: 1 Power Clean, 1 Push Press, 3 Push Jerk (do not drop bar between reps). Rest 2 min
B. Deadlift: 6-5-4-3, 3min rest
C. Row or Run: Row 500m or Run 400m, rest 90sec, then Row 500m or Run 400m again (don't mix it up...row & row or run & run ONLY)

A1. 4 sets: As many reps as possible (AMRAP) strict pullups @2112 tempo, 30sec rest
A2. 4 sets: AMRAP handstand push ups, 4 min rest
B. 20 min As many rounds/reps as possible:
2 rope climbs
10 wall balls
25 situps

10-9-8-7-6-5-4-3-2-1
Pullups
Pistol Squats (R and L =1)

I did assisted pistols

Back Squat

5 Sets of 5 reps @ +5# from last Monday

Time will be tight to get all of this in so get warmed up and get right to work and keep rest periods adequate but not long (1-3 Minutes)!

275, 295, 295, 295, 295

Pre-WOD
5 X 3 Front Squat
(240, 245, 250, 255, 255)

5 RFT
10 HSPU
400m run

Pre-WOD
5 X 3 Front Squat
(165, 175, 185, 195, 215)

5 RFT
10 HSPU
400m run