Wednesday, 10/15
October 14, 2014
Friday, 10/17
October 16, 2014

IMG_5643

Warm-Up
3 Rounds of
6 Alt-T Push-ups
15 Squats
30 Jumping Jacks

then,

1 Minute Band Lat/Tri stretch per side
1 Minute Standing Calf stretch each side (:30 straight leg/:30 bent knee)

Prep
1 x 3 Hang Hi Pull + 3 Hang Power Clean (bar only) + 6 Jump Squats + 30 Single Skips
1 x 3 Hang Hi Pull + 3 Hang Power Clean (light) + 6 Med Ball Front Squats + 30 Single Skips
1 x 2 Hang Hi Pull + 2 Hang Power Clean (working weight) + 6 Wall Balls + 15 Double Unders (or 30 Single Skips)

Workout
3 Rounds of
3 Minutes Row (M = 20cal; W = 15cal) + Max Wall Ball in remainder of time;
3 Minutes REST
3 Minutes to complete 12 Hang Power Cleans (M: 135, 105, 75; W: 93, 73, 53) + Max Double Unders* in remaining time
3 Minutes REST

* scale to max Single Skips

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