July 7, 2015 admin

07/06/15

1. EMOM x15:

Min 1: 4-6 Front Squats w/5 second descent
Min 2: 8-10 Ring Rows w/3 second hold at top
Min 3: :30-:45 Plank Hold

2. For Time (15min cap):

10 Burpees + 100m Down and Back
9 Burpees + 100m Down and Back

1 Burpees + 100m Down and Back


Competitors Program

1. Clean and Jerk – build to tough single in 12mins

2a. 3×1-2 Sumo-Deadlifts, 21X1, rest :90
2b. 3x:35 /Side Plank, rest :90

3. 5 Sets @ 80%:

:60 Row
:30 Rest
:60 Airdyne
:30 Rest
:60 [15 Double Unders + 5 Russian KB Swings 32/24]
:30 Rest

“The only true wisdom is in knowing you know nothing.” – Socrates

How Some Do More In A Day Than Others Do In A Week

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