Tuesday. 11.11.14

How bad was your bad day again?
Thank you to all of the men and women across the ages who have given all they had to ensure that freedom never be wiped away from the earth.

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


10 pushups

1 minute of jump rope. 3 rounds of :30 double under practice/:30 rest.

3 BB good mornings

3 BB behind the neck press


3 BB Squat Snatch from the make ready position.

REVIEW: Squat Snatch. Pushups. Double Unders.

Strength: Squat Snatch. 15 minutes to a heavy single.

LI: Hang Squat Snatch.

C: 10 RFT of:

12 pushups

21 double unders

This workout has a 12:00 cap.

PURPOSE: Skill practice. Shoulder, arm and chest development. Avoiding awful, wormy pushups at all costs.


LII: 6 pushups or 8 pushups from abmats. 16 double unders.

LI: Pushups from choice at reps of choice. 10 double unders (attempts count) or 60 single unders/toe taps to a plate.

PWMOB: Lax ball in C/S/B. Rollout t-spine and calves. Stretch hamstrings.

Advanced: Ring Pushups. UB DU.

Endurance: None.


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