(603) 782-8230 | [email protected]

06.10.2013

Posted in

Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x Burpees
7 x KB Swings (24/16kg)
7 x Slam Ball Cleans (40/20lbs)
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up as necessary (3-5 sets), then work up to a new 1RM Deadlift

Deadlift x 1-1-1-1-1RM

Post loads to comments.

“Horseshoes and Hand Grenades”
Within a 20:00 min time cap, complete the following for time
Row 200m
21 x DB Thrusters (50/35lbs)
21 x Burpees
Row 200m
18 x DB Thrusters (50/35lbs)
18 x Burpees
Row 200m
15 x DB Thrusters (50/35lbs)
15 x Burpees
Row 200m
12 x DB Thrusters (50/35lbs)
12 x Burpees

Post scores to comments.

Samy Daghir

5 thoughts on “06.10.2013”

Leave a Comment

Archive