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Se avete a disposizione il Prowler:
• 6 sets of:
Prowler Pushing 65-70% Heavy 30 m
Use 65-70% of load (Heavy) used last week.
Rest as need each sets

1. STRENGTH

Front Squat -Build up to your 4 RM ( 6 attempts )

1. WOD

3 RFT:

15x Power Snatch
20x WBS
15x Power Snatch
20x Push up

RX: 35/25 ; 9/6
SC1: 30/20 ; 6/3
SC2: 20/15 ; 6/3

Row 4 Mins at 1:40/1:55 pace or faster
Rest 1 Minutes
Row 3 Minutes 1:40/1:55 pace or faster
Rest 1 Minutes
Row 2 Minutes 1:40/1:55 pace or faster
Rest 1 Minute
Row 1 Minute 1:40/1:55 pace or faster

Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

10 Rounds of 10 pull ups, 20 push ups, 30 air squats

Half Murph
.5 Mile Run
5 Rounds of 10 pull ups, 20 push ups, 30 air squats
.5 Mile Run

3-4 rds:
60s sandbag carry, medium heavy
60s farmers carry, 2x heavy Kb
15s L-hang

Lepää sen verran kuin tarvitsee.

Toiset tekee coren sillä aikaa kun toiset soutaa.

For time
200m farmer walk
30 TTB
40 DEADLIFT 60/40
50 CAL ROW
40 KB SWING
30 CHEST TO BAR PULLUPS
20 HAND STAND PUSH UPS
10 CLEAN AND JERK 60 KG
200 m farmer walk

160917

'Split Murph':

In team of 2:

1600m Run/Row
100 Pull Up
200 Push up
300 squat
1600m Run/Row

Muscle
Upper

T Bar Row
Reverse Fly

Bench Press
Chest Fly

Clean & Jerk
Shoulder Fly

Ring Dip
Swiss Skull Press

Chin Up
Swiss Hammer Curl