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03.12.2014

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022 (4)Warm-up Drills
I. Row 35kcal
II. 3 Rounds
5 x Air Squat (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Back Squat (45/30lbs)
5 x Overhead Squat (45/30lbs)
5 x Press (45/30lbs)
5 x Push Press (45/30lbs)
5 x Push Jerk (45/30lbs)
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Hang Squat Clean (45/30lbs)
III. Mobility

“Diane”
21-15-9 reps for time
Deadlift (225/135lbs)
Handstand Push-ups

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“Broken Arrow”
For time
Double-unders x 5-10-15-20-25-30-35-40-45-50
3:00 x Active Rest or 3-6 sets of :20 x L-sit/Tuck
Double-unders x 50-45-40-35-30-25-20-15-10-5

Notes: Time caps for ascent/descent will be 6:00 each. Active Rest will mean ‘mill about smartly’ from this day forth. Read Tucks as a bent leg L-sit hold while hanging from a Pull-up Bar.

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Samy Daghir

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