Wed. 10/14/15
OHS – Heavy 5 – 3 Rounds 15 Ball Slams (25/20) 12 OHS (100/73) 8per BR BS Lunges (100/73) 6 BR PP 1 Rope Climb 15′ Tri Turn 1 Rope Climb BO: 5 GTO (100/73)
Tues. 10/13/15
5-10min Handstand Balance – 3-5 sets of ME Holds – Deadlift Heavy 5 T&G 1xME to 20 @ 65% T&G – 7min Time Cap 155/118 21 Deadlifts 15 Power Cleans 9 Front Squats 3 Squat Clean & Jerk
Mon. 10/12/15
10min Rope Climb Practice – SP 4×5 – PP 4×3 – 12min Cap: list time all reps completed if not completed list # of reps at time cap 15 Thrusters 100/73 – full lock out & BB n control over head 15 Burpees onto 45# plate 40 KBS 24/20 15 Thrusters – arms locked out […]
Fri. 10/9/15
Emom 15 PU 9 PSN
