06/17/2017

1. 10min Physical Assessment


2. 24min time cap
800m run (100m d/b increments)
+
3rds
30 standing med ball slams
20 KB DL
10 chin ups
+
800m row (200m increments)
+
3rds
30 standing med balls slams
20 KB DL
10 chin ups
+
8min
FLR (alt every :30 with partner)

06/16/2017

1. Bending EMOM x 12
LV1
O: light deadlift x 5
E: hollow hold x :30-:40
LV2
O: deadlift x 3@85%
E: hollow hold x :30-:40
LV3
O: Power clean x 3@85%
E: hollow hold x :30-:40


2. EMOM x 15 (:00/:30)
M1-5: 5/5 wall ball
M6-10: 5/5 KBS
M11-15: 5/5 burpee

06/12/2017

1a. 4 x 10 DB bat wing 1ct pause at top rest :30
1b. 4 x 10/ SA DB push press 1ct pause at top rest :30
1c. 4 x 10 wtd glute bridge 1ct pause at top rest :30


2. 10min/2min x 2 75% effort
Run/Bike/Row/Sled/Walk