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: Snatch Balance @ X2X1; 3,3,3,3,3; rest 3 min
A2: Bench Press @ 31X1; 5,4,3,2,1; rest 3 min
B1: Back Extensions @ 2010; 15 x 5; rest 1:30 min
B2: T2B @ 1010; 15 x 5; rest 1:30 min
Met Con:
Part 1:
AMRAP Double Unders in 8 min
Rest 5 min
Part 2:
Sprints 100m x 4 @ 90%; 1 min rest
