Therese Poole 2 days ago
30, 25, 20, 15, 10, 5 reps of:
GHD Sit-ups
Back Extensions
Knees to Elbows
Stiff-legged Deadlifts 95 lbs
Post total time.
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post total time.
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
5 rounds for time of:
5 Thrusters 155 lbs
5 Muscle-ups
400 m Run
Post total time.
7 rounds for time of:
7 Power Snatches 95 lbs
7 Snatch Balances 95 lbs
7 Overhead Squats 95 lbs
Post total time.
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Post total reps.
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total weight lifted.