Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Burpees
10 x Medicine Ball Cleans (40/20lbs)
III. Mobility
“Pez Dispenser”
Against a 2:00 Running Clock complete the following:
Max Reps x Handstand Push-ups
Rest 1:00, Then…
Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.
Notes: Choose a predetermined load of 45,65,85,95,115,135,155, or 185lbs.
Post weight used, reps completed, and total weight moved to comments.
“Steeple”
For time
Run 400m
20 x KB Swings (32/24kg)
50 x Double-unders
35 x KB Swings (32/24kg)
50 x Double-unders
50 x KB Swings (32/24kg)
50 x Double-unders
Run 400m
Post scores to comments.
Pez Dispenser 26 (Stinkbugs)/4050 (135#)
Steeple 26:40 (500m Row)
“Pez Dispenser” : 4/3995 # (47*85#)
“Steeple” : 17:20 ( 24kg/SUx3)
Pez dispenser: 15 (on 24″ box) / 2795 lbs
Steeple: 18:32 with 16kg kb and rowing for running