menu close menu

Winter Work 1/5/15

IMG_1190
Warm-up:
7 min
30 sec air dyne
10 KB swing
10 Goblet Squat
1 lap Lunge w/ samson stretch

Beginner Strength:
7×5 Thruster
90 sec rest

Advanced Strength:
6 rds
8 Thrusters
60 sec rest
8 weighted Pull-ups ( sub strict or ring rows)
60 sec rest
then…
2×12 thruster @70%
60 sec rest

Conditioning:
5 rds
5 Cleans @ 65% of 1 rm
10 Burpees over the bar
10 cal row
*rest 1 min between rds*
– if there’s a programmed rest, that means your expected to not pace during the round(but always get situated before you lift the bar).

January 4, 2015 | News | 0

Leave a reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*