Tuesday, October 21, 2014

bench1

141021:

“Team DT”
5 rounds:
24 Deadlifts
18 Hang Power Cleans
12 Shoulder to Overhead

NOTE: Teams of 2, One Barbell Per Team (Rx-155#/105#)

-then-

3 sets:
15 reverse hypers or hip extensions
20 GHD sit-ups or weighted sit-ups


630 Skills: Double-Unders

Monday, October 20, 2014

gene

141020:

10 minutes gymnastics practice (kipping pullups, handstand pushups, ring dips, muscle ups, etc.)

-then-

“Fandango”
21-15-9:
Front Squat (135#/95#)
Lateral Barbell Burpees
NOTE: 50 Double-Unders after each round


Week 11 Day 1 Burgener: 6 x 1 Back Squat @ 95%

Legacy WOD

View Legacy WOD