Monday. 4.6.15

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

WU: 5 OHS. 5 C2B pullups. 400m run.

REVIEW: OHS. C2B pullups.

S: BB OHS. Take 15 minutes to find a 5RM.

C: For time:
400m run
21 C2B pullups
400m run
15 C2B pullups
400m run
9 C2B pullups

THIS WORKOUT HAS A 15:00 CAP.

LIII: Max C2B in :60 –  Max C2B in :45-  Max C2B in :30

LII: 21-15-9 reps at subs of choice.

LI: 15-12-9 reps at subs of choice. 200m run/walk okay.

PWMOB: Roller in lats. Lax ball in forearms. Stretch hamstrings.

Chisel:

S: 5 rounds. Every 3:00 perform max DB OHS at weight of choice in :30.

C: For time and reps:

400m run
Max pullups in :60
400m run
Max pullups in :60
400m run
Max pullups in :60

Advanced: Bar MU

Endurance: Strict Pullups

The Mar: 4 rounds. Every 3:00 perform :30 of sit to stands at weight of  choice.

M2B:

S: 5 rounds. Every 3:00 perform max DB OHS at weight of choice in :30.

C: Not for time or reps. Just enjoy moving:

200m walk
Max ring rows in :60
200m walk
Max ring rows in :60
200m walk
Max ring rows in :60

 

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