Wednesday, January 28, 2015

01.28.15

Fitness
A1.straddle press X 6-8 X 4; rest 30 seconds
A2.leg circles X 6-8 (alt) X 4; rest 60 seconds
B1.archer ring rows @ 1020 X 6-8 (alt) X 3; rest 30 seconds
B2.sideways ape X 10 alt X 3; rest 60 seconds
C.low gait PVC pass throughs X 10 X 2; rest 60 seconds
D1.single leg hamstring PNF X 75 seconds each X 2; rest as needed
D2.straddle PNF X 75 s X 2; rest 0

Performance
A.clean X 1.1.1.1 X 3; rest 2:00-start @ 70%
B.AMRAP in 10:00
40 double unders
10 thrusters @ 135/95
5 muscle-ups
C1.barbell protraction X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 0

no MU =5 sets of 3 pull-ups and 3 dips (bar or rings) each round

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