Month: April 2016

ROW-HSPU-DU-C2B

   MOVEMENT PREP #2 BUY IN: Deadlift; 5,5,4,4,3,3; rest as needed THEN… 3 rounds 500M Row 15 HSPU 30 Double Unders 15 C2B

GRACE

   PREP #4 “GRACE” 30 Clean and Jerks (135/95) CASHOUT: @95% effort: 30-25-20-15-10-5 Cal AD/Row for time rest as needed

HELEN

   MOVEMENT PREP #3 BUY IN: A1. CG Supinated Pullup; submax reps; rest 15s A2. Weighted Lunge; 20 reps; rest 90s X4 THEN… “HELEN” 3 rounds 400M run 21 KBS (53/35) 12 Pullups

PP-TTB-BJ

   MOVEMENT PREP #4 BUY IN: A. 10min EMOM 2 Power Cleans B. Max Pushups in 2min THEN… 3 rounds 20 Push Press (135/85) 20 Toes to Bar 20 Box Jumps (24/20)

RUN/ROW

   MOVEMENT PREP #1 BUY IN: A. OHS; 4 reps; rest 2min X4 *Try to go heavier than last week B. Barbell Row; 8-12 reps; rest 1-2min X3 C. Russian Twist; 30 reps; rest as needed X3 20min CAP for BUY IN THEN… 1k row rest as needed (under 4min) X4 or 800M run rest …
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