Monday - 2/29/16

Monday - 2/29/16

 

1. Press
For Time:
10 Strict Press (III-125/85, II-105/75, I-85/65, .5-65/45)
10 Push Press (III-145/95, II-125/85, I-105/75, .5-85/55)
10 Push Jerk (III-165/115, II-145/105, I-125/85, .5-105/65)

*Use these levels or if you know your maxes then use 75-80% of your 1RM for that lift

2. WOD
EMOMx20, 5 rounds of:
Min 1: Cal Row (III-15/11, II-12/8, I-9/6)
Min 2: GHD Sit Ups (III-20, II-16, I-12) (scale: V-Ups, same reps)
Min 3: Air Squats (III-20, II-18, I-16)
Min 4: Run (III-200m, II-100m*)

*100m = Dog run table and back

3. Spend 5-10 mins doing these shoulder stretches

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LEVEL III

1. HSPU
For Time:
10 Strict HSPU
10 3" Deficit HSPU (kipping allowed)
10 Kipping HSPU

2. Conditioning
EMOMx20, 5 rounds of:
Min 1: 15/11 Cal Row
Min 2: 20 GHD Sit Ups
Min 3: 15 Burpees
Min 4: 200m Run

3. Spend 10 mins stretching shoulders