5 rds NOT for time:
10 Hollow Rocks
10 Hip and back extension
10 Back Roll to Pike
10 Cossacks
10 Hip and back extension
Then:
2 min Pike hold
2 min straddle hold
5 min Paleo Chair
strength work and then:
3 rounds for reps
Max rep dynamic push up
800 meter run
4 rounds
1 minute step up
1 minute rest
1 minute burpees
1 minute rest
1 minute pull ups
1 minute rest
For max reps
Post movement totals to comments.
For time
100 DB man makers weight of choice
Post weight and time to comments.
2 snatch grip push press 1 overhead squat find a heavy set
Post loads to comments.
2 RM Seated Box Jump
5 rounds seated box jump at 75% of max
50 meter sprint
Rest 3 min and repeat.
5 rounds for time
30 Squats
2 rope climbs
Post time to comments.
Strength work week 1 cycle 2
Then:
3 rounds
10 dip support/negative
Or max ring dips
8 Pendlay rows heavy
Complete 3 rounds:
1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
4 rds for time:
30 Walking Lunges
20 Slamball
10 Burpee
Amrap 20
200 meter run
10 Box jump
10 Wall balls
Post rounds to comments.
5 rounds for time
10 close grip chin ups
20 KBS
For time
Post time and KB weight to comments.
7 rounds for time
35 double unders
115 pound hang power snatch 7 reps
Post time to comments.
For time:
150 Push Ups
*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do a suicide sprint. Once the penalty is completed continue with the push ups.
*You can rest in a plank position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a suicide sprint must be completed.
Post times and number of penalties to comments.
Compare to February 7 2013
