Tuesday 4/23/13

EMOM for 24 min:
Odd- 10 kbs 1.5/1 pood
Even- 20 double unders
EMOM for 24 min:
Odd- 30 seconds rowing @85%
Even- 10 wall balls

W Performance:
20 min z1 swim, Row, Bike, or Jog

M Performance:
A. Three sets, not for time, of:
Strict Handstand Push-Up x 12-15 reps
(if you can’t perform these unbroken, accumulate as many reps as possible in 2-3 cluster sets)
Supine Ring Rows x 10 reps
Toes to Bar x 10-15 reps
B. Jerk
Take 10-15 minutes to work on Jerk Technique – only build load if speed and mechanics are perfect.
C. Every two minutes, for 10 minutes (5 sets), complete the following:
Weighted Pull-Ups x 3 reps
D. Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (55/35 lbs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)


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