Wednesday 090215

Wednesday 090215

WORKOUT OF THE DAY

SKILL-

Rope Climb

4x3/side Towel Pullups

4x1 Legless

4x1 Seated L-Sit Rope Climbs

CONDITIONING-30 Min

1000m Row

When clock hits 5:00-

20 Power Snatch 115/75

When clock hits 10:00-

20 Box Jump

15 Push Press 115/75

20 Box Jump

When clock hits 15:00

30 Double Under

15 KBS

30 Double Under

When clock hits 20:00-

20 Box Jump

15 Hang Power Clean 115/75

20 Box Jump

When Clock hits 25:00

1000m Row


 

HEALTH

"Still Consume White Flour? After Reading this, You Won't" on Eat Local Grown.

  

 

 

**COMPETITION CLASS**

A.
Three sets, not for time, of:
Weighted Pistols x 4-6 reps
Dip to Upper Arm Support x 5-6 reps
Barbell Roll Outs x 10 reps

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders + 8 Chest-to-Bar Pull-Ups
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 5 Push Press + 10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

I know many of you had been missing the burpee box jump-oers in these EMOMs, so they’re back. I’ll ease you into them over the course of the next few weeks.

C.
Three sets of:
*Sumo (Semi) Stiff Leg Deadlift x 8 reps @ 01X1
(heavier than last week)
Rest as needed

*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.

D.
Three sets of:
Banded Glute Bridges x 45 seconds
Rest 10-15 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 10-15 seconds



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