Training Session AM (530a)
A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2
B. EMOM For 14 Minutes
7 Strict Pull-Ups With Vest
*Complete (100 Pullups)
C. Max U/B Set of Strict Pull-Ups
*18
D. ēvoFIT
27M AMRAP
STATION 1
10 S/L V-UPS
10 TUCK-PULSE
10 TOE TOUCHES IN PUSH UP PLANK
20-20-20
30-30-30
STATION 2
2 ROUNDS
1 TORPEDO PRESS MEDLEY
25M BEAR CRAWL
25M FROGGER
STATION 3
5 FRONT RAISE
5 S/A BICEP CURLS - EACH ARM
5 D-O-I-U OVER TORPEDO
10-10-10
15-15-15
STATION 4
1M UNDERHAND DEADHANG (SUPINATED)
300M RUN
*Complete
E. Max U/B Set of Strict Pull-Ups
*18
Total Pull-ups AM = 136
Training Session PM (130p)
A. Build To A Heavy Triple Back Squat
*Failed last rep of 355#
B. 3x8 @ 80% of A.
*Complete at 285#
C. Class WOD W/Spence
For Time:
2k Row
100 BW DL (195 Average With Spencer)
50 Thrusters (95)
1k Row
100 Superman Push-Ups
50 Strict Pull-ups
500m Row
100 Wallballs
50 Abmats
*24:52
D. Landmine Core Work
2x8 Power Rotations
E. Landmine Statue of Liberty
2x8
F. GH Raises, both ways
2x8
Total Pull-Ups For Monday = 156
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