11 August 2014 | 619

11 August 2014

 

 

Monday

 

Supplementary Strength

 

Not for Time

3 Rounds

21 GHD Sit Ups

15 Foot Handstand Walk

9 Pistols

 

5 x 3 Overhead Squats

Rest as Needed

 

4 x 8 Strict Toes to Bar

Rest as Needed

 

Strength

 

Back Squats

8 x 8

1 x 20

3 Minute Rest Intervals

 

“Jaybird 2” CF Football Variation

5 Rounds

3 Power Snatches 185/125 155/105 135/85

5 Handstand Push Ups

7 Box Jumps 24/20

 

Supplemental Endurance

 

B-1 Australian Hero WOD

3 Rounds

400 Meter Run

21 KBS 1.5/1.0

15 Knees to Elbows

9 Ring Dips

 

then

 

2000 Meter Row

 

 

 

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