10.16.18
CFE:
6 x 100m run, 5 pull-ups, 30 sec rest
4 x 200m run, 10 push-ups, 30 sec rest
2 x 400m run, 15 jumping air squats, 30 sec rest
Then: 3 rds.
30 sec work, 15 sec rest
Close hand push-ups
DB thrusters
Dips (box or rings)
Wide hand push-ups
Bent over DB Row
1min rest
CF:
1. Warm-Up
3 Steady Rounds
8 Toes to Bar
10/7 Calorie Bike
10 Empty Bar Snatch Balance
8 Toes to Bar
10/7 Calorie Bike
10 Empty Bar Snatch Balance
2. Strength
HANG SNATCH
2 Rep Max
3. Conditioning
AMRAP 6 MINUTES
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead RX 135/95lbs RX+ 155/105
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.
3 Bar Facing Burpees
3 Shoulder to Overhead RX 135/95lbs RX+ 155/105
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.
4. Gymnastics Accessory
3 Rounds:
Max Set of Toes to Bar
Rest 2:00
Score is total reps
3 Rounds:
Max Set of Toes to Bar
Rest 2:00
Score is total reps
5. Additional Work
For Time:
Run 5 miles
