Thursday, April 7, 2016

Double-unders, WBS

Barbell & Accessory 
A) Overhead Squat 1-1-1, Front Squat 1-1-1, Back Squat 1-1-1
B) Super Strict Push-ups, 5x5-10
C) Mobility, 5x2 mins

Kicker (to be done immediately after your workout; do all, some or none)
30 Power Cleans, 135/95 | Masters (50+) 115/80
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Foundations 
For time 40-30-20-10 (20 cap):
Lunges
Push Press, 95/65 | 20/14 | Masters (50+), 75/55
Hollow Rocks


Conditioning 
10-20-30-40-50 for time (20 cap)
Double-unders
WBS, 20/14 | Masters (50+), 14/10


Competition 
3 RFT:
30 Med Ball GHD Sit-up, 20/14 | Masters (50+), 14/10
200m Dual KB Overhead Carry 55/35 | Masters (50+), 45/25
15 Box Jump Over, 24/20" | Masters (50+), Step-up 24/20"




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