Monday 2/24/14

A. 1K Row or step ups
B. 2R, not for time
10 wall sit stick-ups
10 spiderman lunges
10 PVC dislocates
10 pull-ups
10 sit-ups
10 hip extensions
C. Back squat with box @40X1; 3,3,3,3; rest up to 2:30
D. Wtd pull up @21X0; 2,1,1,1; rest up to 2 min (can sub strict unweighted)
E. db bench press @4111; 5,4,4,3; rest up to 2 min
F. 10 min Z1 AD or Row

A. BS @20X1; 2,2,2; rest 2-3 min (80-85%)
B. Push press; 3,2,1; rest 2 min (3@75%,2@80%,1@85%)
4 min amrap @open pace:
10 burpees
5 box jump (20”)
30 DU
rest 5 min, then…
4 min amrap @open pace:
Row 700m
Amrap wall ball in remaining time 14lbs
rest as needed, then…
2 sets @100%:
300m row
10 burpee over erg
10 PS (65#/30kg)
rest walk 12 min

A. BS 3, 2, 1; rest 3mins
rest as needed, then…
5min amrap 90% effort
Row 500m
30 wall balls 20/14# 10/9′ target
30 burpees jump touch 6″ above reach
rest 1min
5mins amrap open pace
5 clean and jerk 95/65#(43/30kg)
20 DU
10 situps
– BS get in perfect reps each set – this is to stimulate CNS not a 1rm
– proper aerobic warmup for 5min work
– maintain same output for 90% effort
– slow increase in pace for 100% pick a point toward the end and go all out


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