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Tuesday 16.24.05Monday 5.23.16Sunday 16.22.05Saturday 16.21.05

Tuesday 16.24.05

Michael-Dolobach

WARMUP

8 MIN Tabatas - 2RDS
4 min T2B
4 min DBL unders

METCON

4 MIN
12 HRPU
8 Power Snatches 95/65
4 OH Squat 95/65

METCON

4 MIN
12 Weighted Sit Ups 45/25
8 Box Jumps 24/20
4 Weighted OH Lunges 45/25

Monday 5.23.16

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WARMUP

Partner up:
Partner A row 250m
Partner B 3 PU, 6 Air Squat, 3 Sq Jumps
3 Rds each

MOBILITY/STRETCH

Red Line - Arms & Hips

SKILL WORK

BENCH PRESS
5x50 3x70 2x85
5x55 3x75 2x85
5x60 3x80 2+x85
Record max reps at 85%

METCON

10 MIN
3,6,9,12,15 ...
Push Press rx 95/63, sc 75/43
Burpee Bar Jump Over
200 meter run

Saturday 16.21.05

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PARTNER WOD

Partner A & Partner B work togther:
Thruster Ladder 5,3,1
Assault Bike 10 calorie row
Run 400 meters
Sled Pull/Rope Slam

Inside for CHIPPER - start at top of minute:
2 ROUNDS [rd 1 full, rd 2 1/2] 60 wall ball 20/14, 14/10
30 walking plank push ups
60 weighted sit-ups 45/25, 25/10
30 push press 115/73, 95/53
60 K2E
30 front squat 115/73, 95/53
NOTE: every 3 minutes do 5 burpees