FRI30DEC2016

WOD

AMRAP in 3 min:
5 HSPU
10 Deadlifts, 135/95
15 box jumps, 24/20

Rest 2 min

AMRAP in 3 min:
10 HSPU
15 Deadlifts, 185/115
15 box jumps, 24/20

Rest 2 min

AMRAP in 3 min:
15 HSPU
20 Deadlifts, 205/135
15 box jumps, 24/20

Rest 2 min

AMRAP in 3 min:
20 HSPU
25 Deadlifts, 225/155
15 box jumps, 24/20

*Adjust DL weight as needed, NO Bounding

Scaled:
DB Press (as heavy as possible)
Deadlift %’s at 50, 60, 70, 75

Extra

6 sets of 3 single arm DB/KB bench press working to max
*no weight in free arm – stay stable
*if limited # DB/Kb add 5 sec. pause in each rep

6 sets to find 3 rep weighted Chinup (supinated grip)

After Conditioning
5 supersets – stay hollow in both!
-10 ring rows
-10 strict dips

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s