16 December 2015 16 December 2015
Wednesday 16 December 2015 '16 December 2015'

allison1. Warm-up level 2
a. 4 Rounds
60ft HS walk AFAP
Rest as needed between rounds
b. 3 Rounds
Row 400m
10 Horizontal ring rows (feet on box)

2. Strength
Push Jerk 5×5 @75-85% – Touch and go (No re-rack)
Start at 75%, if it feels good you can work up. If it’s challenging stay there.

3. Met-Con
AMRAP 15 minutes
15 HSPU
15 Front squat 135/95lbs
15 HSPU
15 Front squat 165/115lbs
15 HSPU
15 Front squat 185/125lbs
15 HSPU
15 Front squat 205/135lbs
Max double-unders in remaining time
Extra, depending on your weaknesses, choose ONE of the following:

4.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Unbroken sets of toes to bar
Must be unbroken, must be broken up into all 19 sets separately. Rest as needed to complete.

5a. Interval Work
3 Rounds
Max Assault Bike calories in 1 minute
Rest 30 seconds
Max squat snatch 135/95lbs reps in 1 minute
Rest 30 seconds

5b.
80 Assault Bike calories
Rest 3 minutes
60 Assault Bike calories
Rest 3 minutes
40 Assault Bike calories
Rest 1 minute
20 Assault Bike calories

1. Warm-up level 1
a. 4 Rounds
30 shoulder taps
Rest as needed between rounds
b. 3 Rounds
Row 400m
10 Horizontal ring rows

2. Strength
Push Jerk 5×5 @75-85% – Touch and go (No re-rack)
Start at 75%, if it feels good you can work up. If it’s challenging stay there.

3. Met-Con
AMRAP 15 minutes
8 HSPU
15 Front squat 115/80lbs
8 HSPU
15 Front squat 135/95lbs
8 HSPU
15 Front squat 165/115lbs
8 HSPU
15 Front squat 185/125lbs
Max double-unders in remaining time

1. Warm-up Base
a. 4 Rounds
30 sec handstand hold
Rest as needed between rounds
b. 3 Rounds
Row 400m
10 ring rows

2. Strength
Push Jerk 5×5 @75-85% – Touch and go (No re-rack)
Start at 75%, if it feels good you can work up. If it’s challenging stay there.

3. Met-Con
AMRAP 15 minutes
15 strict press
15 Front squat 95/65lbs
15 strict press
15 Front squat 115/80lbs
15 strict press
15 Front squat 135/95lbs
15 strict press
15 Front squat 165/115lbs
Max double-unders in remaining time

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