Thursday 141009

Vise / ViseDowntown

-Warm up-

10 minutes:

3 Rounds:
10 Wall Balls
5 Burpees-over-ball

5 minutes:

2 Rounds:
5 Bridge push-ups  https://www.youtube.com/watch?v=DoMYVSPjsME
5 Skin-the-cat   https://www.youtube.com/watch?v=Np_s2fnYjso 

-Olympic Lifting- 

Clean and Jerk – 50% x 2 + 1, 60% x 2 + 1, 65% x 2 + 1, 70% x2 + 1 (for 3 sets)

(x 2 + 1 means 2 cleans + 1 jerk)

Complete on a 2-minute clock

-Strength- 

Bench Press - 5 @ 75%, 3 @ 85%, 1+ @ 95%

superset with

Dumbbell Row - 3 x 8-10 reps

Complete on a 3-minute clock

-Conditioning-

12 minute AMRAP:

12 Shoulder to overhead 135/95

12 Pistols, alternating

30 Double unders

-Cool Down-

Banded Shoulder Stretch
-Overhead
-Across the body
-Behind the neck

Post all results to comments.

#tbt Halloween 2013.  What will you be in 2014?