Monday 3/24/14

 

FITNESS:
A. Five sets of:
Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds
B. Three rounds for time of:
30 DB Thrusters
20 Push-ups

SHE:
(Open 14.4 Redo if needed)
A. Thruster – build to a tough single
B. Emom 12 min – Jerk x 1 (build)
+
6 min amrap @open pace:
3 thrusters (95#/43kg)
3 burpee over bar
5 thruster
5 burpees over bar
7,7
9,9
etc….
rest 5 min, then…
5 min amrap @open pace:
AD 60 cals
30 KBS (1.5pd)
Amrap S2OH in remaining time (105#/47kg)
rest as needed, then…
2 sets @100%:
Row 300m
15 PC & J (65#)
15 NPUB
Rest walk 12 min

BEING:
(Open 14.4 Redo if needed)
A. Push press TnG build to a tough triple in 10mins
B. emom – 12mins
odd – ball slam x 8-10
even – thruster 100/65# (45/30kg)x 6-8
C. emom – 12mins
odd – KBS 2/1.5pd x 10
even – burpees jump touch 6″ target x 10
+
Row 400m 95% effort
rest 4mins x 4
Notes:
– push press no pause on shoulders
– emom work focus on breathing during the movements and recovery btw sets
– rows must all be same pace record average pace

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