Friday, 12-21-12

Body Building: 15 min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 5 Plank Circles with a partner complete: 10RFT 250m Row 20 Weighted Walking Lunge w/1 DB 50/35 15 Wall Ball 20/14 10 KBS 70/53 *25 Min Cap*

Make sure you warm into you first weights… Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 70% Set 2 – 2 Reps 82.5% Set 3 – 4 Reps @ 75% Set 4 – 2 Reps @87.5% Set 5 – 4 Reps @80% Set 6 – 2 Reps @90% For time: 30…

Strength/Skill: Romanian Deadlifts 3×10 @ 60% 15 min Running Clock 150 Wallballs with remaining time an AMRAP of: 200m run 20 KBS 53/35 10 pull ups

Strength: Deadlifts: 6min Emom 5 @ 70-80%   15 MINUTE ASCENDING LADDER 1  THRUSTER 155#/115# – 30 D/U’s 2  THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME

Snatches 1 High Hang Power Snatch + 1 Hang Power Snatch+1 Squat Snatch 15 Min to work up to a heavy Complex 7 x 2-minute rounds of: 22/17 Calorie Row Max reps Push Jerks 205/145 in remaining time No rest between sets

10 Min EMOM2 Push Presses + 1 Push JerkWork up to a heavy complex 2o min AMRAP 10 Alt DB Step Ups – 24/20 50/3510 Calorie Row25 Shoulder Taps15 Alt DB Step Ups15 Cal Row25 Shoulder Taps20 Alt DB Step Ups20 Cal Row25 Shoulder Taps….. Add 5 reps to the DB Step Ups and 5…