January 29, 2014 admin


1. AMRAP 10mins:

75 Wall Balls
1 KB Swing, 1 HSPU
2 KB Swings, 2 HSPU
3 KB Swings, 3 HSPU

Notes:  Complete the 75 Wall Balls and with the time remaining climb the ladder of KB Swings and HSPU as high as you can.

2a. 3×6-8 TnG Push Jerks, rest :10
2b. 3×20-30 V-Ups, rest :30

Notes:  Get better at cycling through multiple Push Jerks at light load to moderate loads.

Competitor’s Program

1. EMOM – As Long As Possible

5 TnG Squat Cleans @ 135

Notes:  If you complete 10 Rounds go to 145, if you complete 15 go to 155.  If you fail to complete 6 full rounds (minutes), rest 10mins and start over with 115.

2. 30mins: Mobilize the Sh*t out of yourself!

*Post results to comments

“It is better to be alone than in bad company.” – George Washington

Looking For Redemption

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