Saturday 12/31/16
A.
3 Rounds Not For Time Of
10 DB Bulgarian Deadlifts
20 Banded Face Pulls
20 Straight Arm Banded Lat Pull Downs
1 Min Rest
B.
For Time
20-18-16-14-12-
Pull Ups
10-8-6-4-2
Front Squat 155/115lb
A.
3 Rounds Not For Time Of
10 DB Bulgarian Deadlifts
20 Banded Face Pulls
20 Straight Arm Banded Lat Pull Downs
1 Min Rest
B.
For Time
20-18-16-14-12-
Pull Ups
10-8-6-4-2
Front Squat 155/115lb
Attention: The gym will be closed on New Year’s Day.
A: Every minute on the minute for 10 minutes complete:
1 Clean and jerk adding weight each round to max for the day
Then: drop load to 70% and complete:
1 clean and jerk every 30 seconds for 15 sets
B: As many rounds as possible in 8 minutes of:
Max kettle bell swings (62/44)
10 push-ups ever time you break
A: 20 minutes to find your 1 rep max: Back squat
Then:
As many rounds as possible in 10 minutes complete:
12 box jumps (24/20)
6 toes to bar
3 thrusters (115/75)
A: 3 rounds not for time of:
10 dumbbell step-ups ( 10 each side)
10 weighted pull-ups
10 weighted leg raises
rest a minute between rounds
B: For time complete:
400 meter run
50 slam balls (30/20)
50 wall balls (20/14)
5×2 Muscle Snatch
Then:
5×1 Snatch Balance
Then:
Every minute on the minute for 10 minutes complete:
1 Snatch
Then:
5 rounds for time of:
20 calorie row
10 over the shoulder with sand bags (75/50)
Recent Comments