-Warm up-
10 Minutes:
EMOTM 3 minutes:
12 Wall Balls
12 Wall Balls
5 Minutes:
2 Rounds:
5 Push-ups
5 Pull-ups
30 feet handstand walk
100 meter row
5 Push-ups
5 Pull-ups
30 feet handstand walk
100 meter row
-Strength-
Back Squat - 5 sets of 4-5 reps at 75%
After each set complete 1 legless rope climb.
-Conditioning-
For max reps, score each couplet separately
2:00 Burpees
1:00 Power snatch, 75/45
Rest 3 min.
1:30 Burpees
1:00 Power snatch, 135/75
Rest 3 min.
1:00 Burpees
1:00 Power snatch, 165/100
Rest 3 min.
0:30 Burpees
1:00 Power snatch, 210/120
Snatch weights may be scaled only as follows:
A) as RX
B) Men: 75, 115, 155, 185
Ladies: 35, 65, 85, 105
C) Men: 55, 75, 115, 155
Ladies: 35, 55, 75, 95
Legless Rope Climb scaling:
A) as RX
B) Use of legs rope climb
C) Strict barbell inverted rows (6-8 rows per climb).
-Cool Down-
Couch Stretch
Post all results to comments.
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| Friday Funday, December 26th, 2014 |
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