Thursday 11/13/14

Kathy, Diana, and the gang work hard during the wall ball & burpee metcon.


BBG (off)
Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
10 minute AMRAP of:
5 Slapping/Clapping Push-ups
7 Box Jumps, 24"/18"
10 Reverse Alternating Lunges
20 Double-unders

Compare to 11/07/13.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, roll on your back - accumulate 4:00 (Rumby, foam roller, PVC roller, or barbell).

2 comments:

Trey Swanson said...

Ummm, compare to 11/6/14. We just did this

AndyB said...

1 minute on / 1 minute off on the following: (Andy / Johna)
*workout different than posted
Pull Ups: 25 / 21
Squats: 40 / 42
kb: 21 / 27
wb: 17 / 17
ttb 14 / 11
r l: 20 / 22

power snatch: 333222,105 ... 155 *increased 10# each round*

 
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