Warm-Up
2-3m x Banded Scarecrow
30-60s x Hamstring Pulse
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10 x Rotational Med-Ball Throw (Rt)
10 x Rotational Med-Ball Throw (Lft)
10 x Kneeling Rotational Med-Ball Throw (Rt)
10 x Kneeling Rotational Med-Ball Throw (Lft)
5 x Overhead Med-Ball Throw for Max Distance
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EMOM x 6m:
1 = 30s Nose to Wall Handstand Hold
2 = 4-8 STRICT Ring Pull Ups
3 = DBL OH KB Walk (50')
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DEADLIFT
8-6-4-2-1 (@ 50% - 60% - 70% - 80% - 85%)
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10m AMRAP
15 TTB
30 Thrusters (65/45)
45 D/U
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Auxiliary
3 Rnds, NOT for Time:
10 GHD Sit Ups
10 Renegade Row* (Row Left + Push Up + Row Right = 1 Rep)
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EXTRA GYMNASTICS/COND.
With a Running Clock:
For Time:
30 Cal Row
10 Bar MU
20 HSPU
...At the 12:00 Mark begin:
For Time:
30 Cal Row
15 C2B Pull Ups
30 Push Press (95#)
...At the 24:00 Mark begin:
For Time:
60-40-20-10 D/U
10 Wall Facing HS Shoulder Touches after EACH Rnd (ea arm - 20 total)
Pyan did DL...the rest of us did the 6m EMOM...
Pyan ~ DL = 135-185-225-275-300 / 2 Rnds
Daliege ~ 2 Rnds + 25 Reps
Ladick ~ 2 Rnds + 35 Reps
Smalls ~ 2 Rnds
tb ~ 200-245-285-325-355 / 2 Rnds + 35 (breakdown below) / 6:47 / 5:14 / 4:06 (breakdown below)
10m Breakdown
15/24-6/45 @ 3:33
15/9-12-9/45 @ 8:07
12-3 @ 8:55
Started Thrusters @ 9:20 & got 20 UB
Extra Gym
Row @ 1:27.3 / 6-2-2 BMU / 4strict + 8kipping + 8kipping @ 6:47
Row @ 1:22.1 / 6-5-4 C2B / 9-12-9 PP @ 17:14 (5:14)
60 + 10 @ 25:07 (1:07)
40 + 10 @ 26:26 (1:19)
20+ 10 @ 27:27 (1:01)
10 + 10 @ 28:06 (0:39 / 4:06 Total)
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