Monday, December 23, 2013

Practice movements for Capoot Challenge

clean/weighted lunges with axel bar 

20# wall ball to 10#

GHD 14# wall ball

3 Rounds

9 20# wall ball to 10'

6 GHDs w/14#

3 axel weighted lunge each leg 105ish#

11:00

 

Sunday, December 22, 2013

Front Squat

85x5

105x5

125x3

140x5

120x7

100x9

Ring Rows

5,5,5,5,5,5

EMOM (12 Min)

Odd

5 burpees

Jump over bar 

3 Clean 90#

Even

5 burpee

10 KB swing, Russian 53#