Tuesday 3/18/14

A1. Back squat @40X1; 3-5×5; rest 90 sec
A2. Wtd pull up @41X1; 1-2×5; rest 90 sec
B1. Wtd dips @31X1; 2-4×4; rest 90 sec
B2. Pendlay row @31X0; 3-5×4; rest 90 sec
C. Hollow rocks 15 cycles/reps; 4 sets; rest 1 min
– goal of hollow rocks is to maintain the distance between hands overhead and toes, maintaining momentum thru the core
– scale down hollow rocks by bringing knees in some

Run 200m @80%
Rest walk 30 sec
AD 30 cals @85%
Rest walk 30 sec
x 12

A. 4-5 min emom – Hang Squat Clean TnG x 3 65-75% of 1rm
B. emom – 10mins
odd – 10 T2B
even – 10 burpees
For best possible time
Row 500m
21 KBS 2pd/1.5pd
15 no push up burpee box jump 12-15″ AFAP
rest 10mins
x 2
– perfect form on the HSC work on no pauses
– focus on breathing on emom work (when are you breathing in the burpee)
– post times for both sets


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