Monday. 4.27.15

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

WU: 5 1-arm KB OHS + 5 PP per arm at weight of choice. 200m run.

REVIEW: Pause back squats. 1-arm KB OHS + KB Push Press

S: Back Squats: :02 pause at the bottom. 5-5-5.

C: AMRAP in 12:00 of:

5 1-arm KB OHS + 5 KB Push Presses (right arm) 53/35
5 1-arm KB OHS + 5 KB Push Presses (left arm) 53/35
200m run

LII: 44/25
LI:  Weight of choice.

PWMOB: Lax ball in C/S/B/Forearms. Stretch hip flexors, hamstrings. Figure 4.

The Chisel:

S: Goblet Squats: :02 pause at the bottom. 5-5-5.

C: AMRAP in 12:00 of:

5 1-arm KB OHS + 5 KB Push Presses (right arm) 53/35
5 1-arm KB OHS + 5 KB Push Presses (left arm) 53/35
200m run

LII: 44/25
LI:  Weight of choice

Advanced: None

Endurance: 400m runs

The Mar: 3 RFT of:
15 sit to stands
:60 of flutter kicks

M2B:

S: Goblet Squats: :02 pause at the bottom. 5-5-5.

C: AMRAP in 12:00 of:

5 1-arm KB OHS + 5 KB Push Presses (right arm) at weight of choice
5 1-arm KB OHS + 5 KB Push Presses (left arm) at weight of choice
200m row

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