Wednesday, January 16, 2019

A1. trap 3 raises @ 3122 x 8-10 x 3 sets

A2. Wall slides x 10 reps plus 10 sec hold x 3 sets

A3. Swinging

Set 1.forward twists on bar x 4-6 lengths x 3 sets

Set 2. reverse twists on bar x 4-6 lengths x 3 sets

Set 3. FIFO x 3 per direction x 3 sets

Little to no rest between sets

B. Every 3 minutes x 5 sets:

thrusters x 12 85/135 lbs (should be unbroken)

chin ups or pull ups @ 31x1 x 6-8 reps x 5 sets

assisted if necessary. TEMPO!!!!

C. wall balls x 20 sec of work:10 sec of rest x 7 sets

Rest 2 min

KB Swings x 20 sec of work: 10 sec of rest x 7 sets

Rest 2 min

Kipping toes to bar x 20 sec of work: 10 sec of rest x 7 sets

REst 2 min

burpees x 20 sec of work: 10 sec of rest x 7 sets

AMRAP in 8 minutes:

Push Press x 12 75/115 lbs

Row x 350 meters

Kipping Toes to Bar x 9