Friday 5-29-15

Warm up: 2rd at easy pace 200m Run 15 Walking Lunge 10 Sit Up 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows 15 min AMRAP 10 DB Deadlift 50/35…

Strength/Skill – “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Each exercise must be completed before moving to the next. 30 MINUTE TIME CAP

A.F.A.P. w/a partner 80 box jumps (24/20″) 100 wall balls (20/14#) 120 med ball sit-ups 140 D.U.’s 600m row (each partner does a 200m row each and a 100m row each, alternating) Complete al of the reps of one movement before moving on. Can be split up however you want, but only one partner can…

Strength: Clean(squat) & Split Jerk 1+1@60, 65, 75×3, 80%x2 Fight Gone Bad 3 RD 1 Min Wall Ball 1 Min SDHP 75/55 1 Min Box Jump 20″ 1 Min Push Press 75/55 1 Min Cal row 1 Min Rest

In Teams of 3: 800m Bag Run (7 tubes/5 tubes) 75 Box Jump Overs 24″/20″ 50 Power Clean and Jerks 155/105 15 Rope Climbs 3:1 50 Power Clean and Jerks 75 Box Jump Overs 800m Bag Run *35min Cap*

Strength/Skill – 5 x 5 Weighted Push-ups 21-18-15-12- and 9 rep rounds of: S.D.H.P. 95#(65#) Back Squat 95#(65#) Hang Power Clean 95#(65#)