Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
Lift/Skill:
A1: OHSQ @ 42X1; 3,3,3,3,3; rest 3 min
A2: Muscle Ups - 6,6,6,6,6; rest 3 min
B1: Jump and Switch Lunges - AMRAP for 30 sec x 3; rest 1:30 min
B2: Pull Ups C2B - 20 x 3; rest 1:30 min
Rest 10 min
Met Con:
"Explosion"
For time:
350 M Row
25 Burpees
350 M Row
Post loads, time and thoughts to comments.
A1: 95, 115, 135, 155, 175x2
ReplyDeleteA2: All Unbroken and fast
B1: 30, 32, 31 - quick and ez
B2: 15-5, 15(10 BF)-5, 15(8 BF)-5
No Met Con today - will make this up on an Active Rest Day
Notes:
OHSQ - start at 115 next time
C2B - start out BF for all sets and finish w/ kip