3/19/2018

3/19/2018

Another open workout in the books. If you have not uploaded your score then here is your reminder. Nice job on fighting through 18.4 and the tough HSPU standard. Even the bear crawls looked like they took a little something out of you after those deadlifts. Everyone did amazing!!!!

Workout of the Day:

Coach Led Warm-up

2) For working time complete 4 Rounds of
10 Single Arm KB Clean to thrusters left arm
200m run
10 Single Arm Clean to thrusters right arm
60 Second rest between rounds

Notes:
1.   RX KB Weight is 70/53
2.   https://youtu.be/ixMd0zzyygA this is a link for KB Clean to thrusters
3.   To find working time subtract your rest time from your total time.

3) Not for time complete
4 rounds of
20 V-ups
60 sec side plank each side


Competition Programming:

1) Back Squat  7x1@ 95% of your 1RM

2)Complete as many reps as possible in 10 Minutes of
3 Thrusters 95/65
3 C2B Pull-ups
3 Box Jumps 24/20
6 Thrusters
6 C2B Pullups
6 Box Jumps
9 Thrusters
9 C2B Pullups
9 Box Jumps
Continue adding three reps each set until the 10 minutes runs out

3) Not for time complete 3 rounds of
20 Russian Twists
20 V-ups

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