Wednesday. 10.8.14

Wednesday Motivation:

MOB: 5 minute dynamic mobility with coach.


5 C2B pullups. 5 HSPU. 5 burpee box jumps. 10 AKBs. 10 KTE. 400m run.

REVIEW: Movements of the day (in the warmup).

S: EMOM for 10 minutes: 3 strict C2B pullups.

LIII: 1 C2B pullup

LII: 3 strict pullups

LI: 1 strict pullup or strict B/A pullups/ring rows at 3 reps.

C: AMRAP in 25 minutes of:


30 burpee box jumps 24/20

40 AKBs 70/53

50 KTE

1 mile run

Record total reps completed (do not include to run)

PURPOSE: Stamina. Mental Toughness. C/R endurance. Play.

LIII: 10 HSPU. 20 burpee box jumps @ rx’d (step ups okay). 30 AKBs @ rx’d. 35 KTE.

LII: 20 HSPU at sub of choice. 30 burpee box jumps at height of choice (step ups okay). 40 AKBs at weight of choice. 50 KTE at sub of choice.

LI: AMRAP in 20:00 of 10 HSPU at sub of choice. 20 burpee box jumps at height of choice (step ups okay). 30 AKBs at weight of choice (RKB swing okay). 35 KTE at sub of choice. 800m run/walk.

PWMOB: Full body rollout.


S: :02 pause with chest in contact with bar at the top of each rep. Look at the clock to be sure each hold is :02.

C: Deficit HSPU off of 2 45# plates. Burpee box jumps to 30/24/

Endurance: 53/35 on the AKBs. 1.5 mile run

The Mar: Enjoy some fresh air with Jim.

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