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Thursday 130516
2 Rounds not for time - for movement efficiency and deep practice
3-6 Muscle-ups
10 KB 2arm Front Rack Step Lunges
30-40 Double-unders
Rest as needed
R1: 6, 35#s, 40
R2: 6, 35#s, 51
+
A1. Deadlift - 5,4,3,2,1 NO TEMPO; rest 60sec
315, 345, 365, 400 (1), 375(2)
A2. Weighted Dip - 5,4,3,2,1 NO TEMPO; rest 3min
53, 62, 79, 88, 98
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4 Rounds
7 TnG Power Cleans (weight should be quick but challenging)
155#
100m Run Sprint
5.5x down back turf
Rest 4min b/t rounds
R1: 0:36
R2: 0:34
R3: 0:34
R4: 0:35
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4 Rounds
Row 30sec for MAX DISTANCE
Rest 3min b/t rounds
R1: 179
R2: 176
R3: 179
R4: 177
+
4 Rounds
Airdyne 20sec for MAX CAL
Rest 2min b/t rounds
R1: 21
R2: 20
Had to leave for work
R3:
R4:
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