Wednesday, January 8, 2014

Warmup:
Good Mornings
Toe Touches
Air Squats
Pullups
Pushup variations 2x10
Ring Holds 3x (5-20 seconds)
Planks R + L (30 seconds each)
RDL with PVC or light bar

Strength:
Front Squat: build up to a heavy 5 in 12 minutes

Workout:
400m Run
Then…

21-15-9
Wall Balls
Sumo Deadlift High Pulls
Push Press
Box Jumps

Then…
400m Run



Courtesy of SCF
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1 comment:

  1. JAXWednesday, January 08, 2014

    Sideswipe: 15:21
    Front Squat: 85#
    10# Wall Ball
    53# Sdhp and PP
    12" Box +15# Plate for jumps

    Barricade: 16:16
    Front Squat: 113
    14# Wall Balls
    53# Sdhp and PP
    18" Box Jumps

    Grim: 19:48
    Front Squat: 150#
    12-9-6
    20# Wall Balls
    65# Sdhp and PP
    20" Box Jumps

    ReplyDelete

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