Tuesday 12-29-15

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats

2 times through -- heavier second time.

Metcon

rest about 10-12 minutes between efforts.

This should be pretty all out so long rest should be needed to have consistent performance.

  • All A1: Metcon (3 Rounds for time)

500m row

  • Form A2: Metcon (3 Rounds for reps)

With no rest from the row perform max unbroken Deadlift

Be sure to note weight

  • Consistency A2: Metcon (3 Rounds for reps)

With no rest from the row perform max unbroken Kettlebell Swing (24/16 -- 32/24)

  • Intensity A2: Metcon (3 Rounds for reps)

With no rest from the row perform max unbroken touch and go Cleans (135/95)