December 23, 2014 admin

12/23/14

With a running clock:

At 0:00, 3RFT (5min cap):
5 Deadlifts @ 45% of 1RM
10 Push Ups
15 Leg Lifts

At 7:00, 4RFT (5min cap):
5 Push Press @ 75% of 1RM Press
10 Lunge
15 V-Ups

At 14:00, 5RFT (7min cap):
5 Burpees
10 Jumping Squats – empty bar on back
15 Russian Twists


Competitor’s Program

1. Front Squat: 4×2-3, 21X1, rest 2mins

2. 8mins @ 85%:

5 Hang Power Cleans 135/95
7 Box Jumps 24/20
9 Wall Balls

4mins Rest

8mins @ 85%:

250m Row
8 Burpees over Rower
20 Double Unders


“Perfection is not attainable.  But if we chase perfection we can catch excellence.” – Vince Lombardi

From Core To Extremity, It’s All In The Hips

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