Andrew Luck DB WarmUp

Row 20 rounds for a distance of:

Row 30 Seconds (dumbell squat clean 15#)
Rest 30 Seconds

3 Rounds
100 Mtn Climbers (Swim)
23 - 10# dbell squat cleans

Power Clean 1-1-1-1-1-1-1 rep

45-55-65-75-75-75-75

Fleet Feet run fun pub run. good pace, ran fast for the beer.

22:59

40 Bag kicks (round house kicks) low,mid,high per leg
20 front leg push kicks per leg

Tabata circuit: 3 Rounds 3 min each (15 sec on 15 sec rest) wear 16oz boxing gloves

Rnd #1 Rt leg kick,1, 2, punch, Lf leg kick...
Rnd #2 Alt knees...
Rnd #3 Hook, Body...

KB FRAN:
21-15-9
KB Thrusters #35's
Pull up's
08:20

Skill
HS Walk + Weighted Situps 30-50 (12kg)

Strength
3x5 of: Power Snatch immediately followed by five Overhead Squats 50kg (3min rest)
Tough!

WOD
5 rounds for time of: 5 Squat Clean Thrusters (50kg) and 10 C2B pullups
Nice WOD! I am starting to get better at heavy thrusters.

Skill:
Rope Climbs

WOD:
15 Pull-Ups
4 Deadlifts (225)
12 Pull-Ups
4 Deadlifts (225)
10 Pull-Ups
4 Deadlifts (225)
8 Pull-Ups
4 Deadlifts (225)
5 Pull-Ups
4 Deadlifts (225)

21-15-9
Front Squats #95/65
HSPU

The HSPU in this workout were real tough!!

Barbell complex @185# for 7min

4rds
200m Backward run
7 KB Snatch 70#, each arm
40m KB pull w/ movement