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9.16.15

16
Sep

9.16.15

Warm-up

5 Min Run/Row/Bike

Dynamic Warm-up

Hip Flow

Strength/Skill

3 Rounds:

3 Min EMOM 50m sprint + 3 BS @ 65%

rest 1 min between rounds

METCON

AMRAP in 12 min

6 Shoulder to OH (135/95)

12 Pull-ups

15 Box Jumps (24/20)

Extra Work

gymnastic:

Pistol Work

olympic:

Bench Press: 5×8 @ AHAP

Weighted Ring Rows with elevated feet: 5×12

Snatch Pull, pause @ knee: 100/2*4 sets

Pull-ups weighted as able: 6×5

Core

4 min. Tabata – GHD sit-up

*just to parellel and up

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