Friday. 9.11.15

MOB: Full body mobility
WU: Review Power Clean and Hang Power Clean.
R: Power Clean. Hang Power Clean. Burpee

S: Power Clean. 20:00 to a 2RM.
C: 4 RFT OF:
Max HPC @ 70% of today’s 2RM in :30
15 burpees

LII: 10 burpees
LI: Weight of choice. Burpees of choice at sub of choice.

PWMOB: Lax ball in C/S/B/Forearms/G.

Chisel:
S: EMOM for 10:00. :30 of sledgehammer strikes. Odd rounds, right hand is the top hand. Even rounds, left hand is the top hand.
C: 4 rounds of:
15 burpees
25 AKB swings

Advanced: Strict burpees and to a target
Endurance: Strict burpees

M2B:
S: EMOM for 10:00. :30 of sledgehammer strikes. Odd rounds, right hand is the top hand. Even rounds, left hand is the top hand.
C: 4 rounds of:
10 squat thrusts
15 AKB swings

The Mar:
AMRAP in 7:00 of:
7 RKB swings
7 sit to stands

Leave a Reply

Your email address will not be published. Required fields are marked *