Friday, November 7, 2014

141107

W2 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:37/500m, rest 3 min x 8
1:37.6, 1:37.0, 1:36.6, 1:35.5
1:37.0, 1:36.9, 1:36,4, 1:37.0

P.M.
3 sets not for time:
8-10 Toes to Bar, focus on speed
10-5 sec L-sit on Rings, external rotation as much as possible from shoulders
6-8 Rebounding Box Jumps, 24” ***Rebounding off box, ask me about this before you do it,  making sure on this standard for the qualifier
Done
+
(Fittest Games Qual)
A. Snatch, build to 3RM , in 5 min
235x3
B. 1 min AMRAP Bar Muscle Ups
15
+
21-15-9
CTB Pull Ups
KB Swings, 70#
Box Jumps, 24"
4:26
+
+
16 min EMOM
1st- 15 KB Thrusters, 35#/hand
2nd- 30 sec Double Unders

Done

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