Thursday 150507

Vise/ViseDowntown

-Warm up-

10 Minutes:

9 - 6 -3
Explosive push-ups
Pull-ups

5 Minutes:

2 Rounds: 
100 meter row
15 Air Squats

-Strength-

Bench Press, 3 x 5.

Super set with

Dumbbell Rows, 3 x 12

(Heavier than 4.23.2015)

-Conditioning-

21 Double Kettlebell Thrusters, 1/0.75
Run 200 meters
18 Double Kettlebell Thrusters, 1/0.75
Run 200 meters
15 Double Kettlebell Thrusters, 1/0.75
Run 200 meters
12 Double Kettlebell Thrusters, 1/0.75

-Gymnastics-

As many reps as possible in 5 minutes of:
3 unbroken Muscle-ups

(Scale to 2 false grip ring pull-ups + 2 ring dips)

-Cool Down-

Sit-and-reach
Sit-and-twist

Post all results to SugarWOD. 

Derek and Mollie representing the Hawkeyes in the Husker state.  #CarsonStrong