Thursday, 4-25-13

Strength- 5 sets of: 3 OHS between 60-90% of 1 RM   WOD- 1-12 Deadlift 225/155 HSPU

15 min AMRAP 10 HSPU 10 M/U 10 Thrusters 95/65 Strength/Skill: 15 min to find your 1RM Deadlift 10 min EMOM odd 5 Deadlifts @ 70% even 5 Weighted Dips

Strength: Push press 5X5 at 70% of 1RM 3RFT Row 500m/ run 400m 50 Back Extensions/ Good Mornings 45/35 40 Sit-ups 30 Wall Balls 20/14

Strength: Sq. Clean 3 pos cleasn( floor, below knee, above knee) x 5 70-80% of 1 RM clean 25-20-15-10-5 Wall Ball 20/14 75-60-45-30-15 D/U * 100 m Farmers Carry53/35 After each rd. *

25 min to complete 4×10 BB Bicep Curls 4×10 Weighted Bench Dips 4×8 Heavy DB bicep curl 4×10 French Press 4×20 Banded Tricep Pull Down 10 min AMRAP 10 T2B 10 V-Up 10 Medball Twists 20/14 10 Wall Ball 20/14

Tabata kbs 53/35 Rest 1min Tabata Squat Rest 1 min Tabata Hollow rock Rest 1 min Tabata Push up Bench Press 5×5 same weight across