Dec 18 – Dec 24, 2017

OHS

5-5-5-5-5

then,

Push Jerk (from the rack)

3-3-2-2-2-1-1-1-1

then,

“Fran”

21-15-9

Thrusters 95/65lbs

Pull ups

Weighted Pull ups

5-5-5-5-5

-OR-

3 Attempts at a MAX hang from pull up bar

then,

17min Partner AMRAP

10 GHD sit ups (5 per person)

200 ft Partner GHD Sled push 200/140lbs

50 Plate Lunges 45/25lbs (in place)

*Plates are held at the chest or higher.

Open Prep Day

2 RFT

30 CTB Pull ups

40 Burpees

50 OHS 75/45lbs

150 DUs

25min Time Cap

Shoulder Press

5-5-5-5-5

then,

18min EMOM

Minute 1: 5 Bar MUs

Minute 2: Accumulate 30 sec in the Hollow body hold

Minute 3: 12/8 Cals on Rower

1″ 2 count Pause Dead Lift

5 @ 7

5 @ 8

5 @ 9

5 @ 9 (load drop 2.5% – 5%)

5 @ 9 (load drop 2.5% – 5%)

High focus on breaking the bar from the floor while maintaining posture.

then,

12min AMRAP

15 Knees to elbow

15 DB/KB Goblet Squats 50/35lbs

15 Push Ups

15 DB/KB Goblet Squat 50/35lbs

For Time:

30 DB/KB Bench Press 50/35lbs

Walking Lunges Around the interior of the gym

40 Renegade Rows 50/35lbs

Walking Lunges

50 DB/KB Dead Lift 50/35lbs

Walking Lunges

40 Renegade Rows

Walking Lunges

30 DB/KB Bench Press