13/01/16 Wednesday
Warmup: AMRAP 6:00 5 Pull-ups (Scaling options: Rep number, Barbell Pull-ups, Eccentric Pull-ups) 5 Burpees 10 Sit-ups 10 Slow Wall Squats (0:03 Count at the
Warmup: AMRAP 6:00 5 Pull-ups (Scaling options: Rep number, Barbell Pull-ups, Eccentric Pull-ups) 5 Burpees 10 Sit-ups 10 Slow Wall Squats (0:03 Count at the
Deadlift: 1×5 (Find new 5RM) 8 Rounds for Reps: 0:20 Hand Release Push-ups 0:10 Rest 0:20 Double Unders 0:10 Rest 0:20 Russian KBS 32/24 kg
AMRAP 6:00 5 Pull-ups 5 Burpees 10 Sit-ups 10 Wall Squats -then- Weekly Mobility -then- L-Sit Max Set Strict Press 3×5 (Add 2.5kg to last
“Ships at a distance have every man’s wish on board.” ~Zora Neale Hurston This week’s strength: Sunday: Back Squat Monday: Press Tuesday: Deadlift & Press
3 Rounds for total reps: 1:00 Single Unders 0:30 Double Unders Missed Lift from the week -or- Mobility 4 Rounds For Time: 10 Russian KBS
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