Wednesday, 11/12/14

Strength/Skill – Hang Power Clean 5×2 Complete as many rounds as possible in 15 minutes of: 5 C.2.B. Pull-ups 10 H.R.Push-ups 50 Squats

30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*

Strength – Bent Over Row For time: 10 – Deadlifts 135/95 Move weight 100m 10 – Bent over rows Move weight 100m 10 – Hang power cleans Move weight 100m 10- Front Squats Move weight 100m 10 Push presses Move weight 100m 10 – Back squats Move weight 100m Written by a well known businessman…

For Time: 50 Double Unders 10 Clean & Jerk 40 Double Unders 20 Back Squats 30 Double Unders 30 Dead lifts 20 Double Unders 40 Front Rack Lunges 10 Double Unders 50 Sit-ups Comp: 155/115 RX: 135/95 Adv: 115/80 Bgr: 95/65

Warm up: 2rd at an easy pace 10 Light DB upright row to press 10 Banded Strict Press 10 Banded Pull Aparts 10 Jumping Squats 9min EMOM – Push Press Min 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 70-75% Min 7-9: 1 @ 75-80% For time – 30-24-18 2-DB Hang C&J 50/35…

8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…