Archive For: row

Champagne Friday 5/1

Kinda “THE ASSAULT”

4 minutes stations for max total reps:
– wall ball, 20/14#
– burpees
– row (calories)
– pullups
– kettlebell swings, 24/16kg

then

10 minutes to find max shoulder-to-overhead

Score = max reps + s2o total (in lbs). Compare to 21NOV2014.

Post score to comments!

- prone chest stretch, 1min/side twice
– chair stretch, 2min/side
– center quad roll SMR, 3min+
– drink bubbly, hang out with people you like, and get some good sleep!

A

5min:
40sec freestyle JR
20sec criss cross sprint

5×3-5
SnG SLSLDL
muscle snatch
SnG push press
snatch balance

power snatch doubles for 15min
power clean doubles for 15min
push jerk doubles for 15min

B

(your squats)
handstand press practice between sets

C

(class)

D

(see Cool Down)