Wednesday, 6-29-16
Strength: Bench Press 6X4 Increasing weight
10-9-8-7-6-5-4-3-2-1
DEAD LIFTS 245#/155#
WALL BALLS
200M RUN
Strength: Bench Press 6X4 Increasing weight
10-9-8-7-6-5-4-3-2-1
DEAD LIFTS 245#/155#
WALL BALLS
200M RUN
W.O.D. – 5 rounds for time: 5 Manmakers 400 m Run Lets talk more nutrition!!! First and foremost, you must eat five meals a day. By planning ahead, scheduling your 5 meals (3 meals and 2 snacks) will make your day more structured and ensure that you are able to stay in the Zone by feeding your lean…
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s 10 Min A.M.R.A.P. 10 One-Arm Alternating Dumbbell Snatch – 70/45 10 Box Jump Overs – 20/24 Extra – H.S.P.U.’s Working on Strict and Strict Deficit
Strength: Push Press 70%x5 75%x5 80%x3 85%x3 X2 5RFT Row 250m 20 Wall Balls 20/14 20 KBS 53/35
15 min 3 X 8 Bench Press Superset w decline push ups till failure 3 X 10 Incline DB Press superset w 3 X 10 DB Flyes 21-15-9-15-21 Calorie Row Toes to Bar Back Squats 135/95
12 min Alt EMOM Even- 50 D/U Odd- 4 Power Clean & Jerk 155/105 5 RFT 20 Back Squats 155/105 (from the ground) 15 KBS 70/53 10 Burpee Box Jump Overs 24″/20″ *18 min Cap*
BE PREPARED TO CLIMB ROPE. WEAR SOCKS. WE ARE RUNNING OUTSIDE, PROPER ATTIRE “Dae Han” Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps Chris Spealler 17:46, David Leys 21:32. U.S. Army Sergeant First Class Dae Han Park, 36, of…