Blog

Friday 24Jan14

Fitness

A. Pull Ups: 3xME, rest 2 mins

 

B1. Floor Press 4×4-6, rest 60

B2. RDL (to knee) 4×8, rest 60

 

C. 12 Min AMRAP:

Row 300m

5 Thrusters (115/80)

15 Burpees over BB

 

D. 3×15-20 Weighted Ab Mats

 

 

Performance

A. OHS 4×2 @23×1

 

B1. DB Strict Press 4×6-8 (up from 16Jan)

B2. Weighted Pull Ups 4×4-5

 

C. For Time:

20 Cals AB

30 WBS (20/14)

20 Power Snatch (135/95)

30 WBS

20 Cals AB

 

D. 3×60 sec Plank Hold

 

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