Friday. 12.12.14

It starts with a vision…

 

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 dips. 5 pullups. 5 BB hang power cleans. 5 BB Push Presses.

REVIEW: Dips. Pullups. Power Cleans. Push Press.

S: Push Press. 5-5-5-5-5

C: AMRAP in 12:00. Ascending Ladder. ARE YOU BETTER THAN LAST WEEK?

1 ring dip

1 pullup

1 power clean 155/105

(2,2,2  3,3,3  4,4,4… and so on until time is up. Record total reps of each movement)

LIII: 135/95

LII: Dip sub of choice. Pullup sub of choice. Weight of choice.

LI: Dip sub of choice. Pullup sub of choice. Weight of choice. Hang power cleans okay.

PWMOB: Lax ball in C/S/B/G/Forearms. Stretch Hamstrings and triceps. Stretch chest and shoulders.

Advanced: Ascending Ladder. 1 muscle up. 1 power clean.

Endurance: 115/75 is rx’d

The Mar: 5 sit to stands

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