Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 1,1,1,1,1,1,1, Deadlift
Storm: Group 1: 21-15-9 For Time Of:
95# Overhead Squat (Scale Weight)
95# Hang Clean (Scale Weight)
95# Push Press (Scale Weight)
Group 2: 3 One Minute Rounds Of:
Dumbbell Thrusters
Box Jumps
Push-ups
Jump Rope
Row (Calories)
Rest one minute between rounds.
Practice: Handstand Pushup Progressions
Focus:225#,245#,275#,285#,295#,310#. Storm: Box Jump 28" box: 30,25,23; Push-up:35,30,26; Row: 15,13,13 calories; Dumbbell thruster 40# 7,6,5; Jump Rope reps: 80,62,41.
ReplyDelete