October 13, 2013

IMG_4542

Warm-Up
3 rounds of
5 dolphin push-ups
10 hollow-ups (from prone extended position, raise into hollow body for 1 count, then lower).

Strength (25min time cap)
Push Press – Work up to 1 RM
then,
1 set max reps at 80% of 1RM

Team Met-Con*
21-15-9 of
Row for …

June 3, 2013

Monday 6/3/13

Warm Up
3 x 5 Dolphin Push-Ups, 10 supine scorpion, 5 in place inchworms, 10 PVC dislocates

Strength: Push Press
– 1×10 (bar);
– 1×5 (light wt);
– 8×3 (up to ~80% of 1RM)

Met-Con
15-12-9 Clapping Push-Ups & Hollow Rocks

Finisher
3 x 15 Band Pull-Aparts …