Tuesday. 12.30.14

MOB: Ankles. Hamstrings. Hips. Shoulders.

WU: :60 of single under practice. 2 rounds of :30 of double under practice/:30 rest. 10 pushups. 400m run.

REVIEW: Double Unders. Pushups. Floor Press.

S: Floor Press. Take 15 minutes to find a 1RM.

C: For time:

100 pushups

200 double unders

400m run

You must complete all reps of the movement before moving on to the next movement.


PURPOSE: To move through bodyweight and skill work proficiently. C/R endurance. Stamina. Skill practice.

LIII: 75 Pushups. 150 double unders.

LII: 50 Pushups. (or 100 pushups at sub of choice.) 100 double unders.

LI: 50 pushups at sub of choice. 50 double unders (attempts count) or 3:00 of single unders/toe taps to a plate. 200m run/walk okay.

PWMOB: Rollout shoulders, calves, triceps and hamstrings. Stretch shoulders, calves and hamstrings.

Advanced: Ring Pushups.

Endurance: 150 double unders. 600m run.

Have fun with the floor press today!

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