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04.29.2013

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups (Dead hang)
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility

Impact/Focus: Handstand Push-ups
Handstand Push-ups 5-5-5-5-5

Notes: Scale Handstand Push-ups up or down to ensure strength and proficiency with this movement continues to improve.

Post scores to comments.

“Shoot ‘Em Up”
3 Rounds for time of
21 x Wall Ball (20/14lbs)
12 x Power Snatch (55 %1RM)
9 x Pull-ups
Row 350m

Post scores to comments.

Samy Daghir

6 thoughts on “04.29.2013”

  1. 5 AM completed something different.

    “Front Rack Hell”
    Complete AMRAP in 15:00 of:
    5 x Power Cleans (95/65)
    10 x Front Squat (95/65)
    15 x Push Press (95/65)

    5 AM Scores:
    Filipe: 8 rounds 95# (counting?)
    Jenn: 7 rounds 65#
    Strong Asian Gentleman: 6 rounds 95#
    Genoa Salami: Old Bastard Programming
    Ed: 5 rounds of 5/5/10 reps 55#
    Chase: 7 rounds 95#

    ~Chase

    Reply
  2. “Shoot ‘Em Up” = 22:59
    3 Rounds
    21 x Wall Ball @ 14#
    12 x Power Snatch @ 85#
    9 x Pull- ups with 2 blue bands
    Row 350 m

    Reply

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