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12-12-2017

Warm-up:

30 Calorie Light Bike or Row

then

5-4-3-2-1:
Spiderman and Reach, each side
Russian Baby Makers

Strength:

Sumo Deadlift

5×5 increasing weight

Conditioning:

8 Rounds, On the 3:00:

Odd Rounds
18/13 Cals Bike
10 Burpee Broad Jumps 3’/2′
Even Rounds
21/15 Cals Row
10 Burpee Broad Jumps 3’/2′

Score is slowest round.

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12-11-2017

Warm-up:

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side
5 Kip Swings

1:00 Moderate Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side
5 Kip Swings

:30 Hard Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side
5 Kip Swings

Conditioning:

AMRAP 20:
30 Alternating Dumbbell Power Snatches (50/35)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar

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