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General Fitness 10.14.15

14
Oct

General Fitness 10.14.15

Prep Work2X20 Banded pull aparts

2X6 YTW On the rings-Make sure for the “Y&T” your elbows are fully extended the whole time

2X10 Single leg box squats-Slow descent+Quick drive up

2X10 Wall balls As high as possible
WOD

A.

4 sets of

Dumbbell strict press X6 25-27.5% 1RM Strict press

Rest

X10 (5 on each leg)

Single leg box jump-Start small build up

rest as needed in between sets
B.

Russian Fran

21-15-9

KB Thrusters 53/35

Pull ups

Compare to Oct 3rd-Fran

Compare to July 1st-Russian Fran
****If you completed yesterdays training+Optional conditioning

You will perform the 5 rds only for todays training.

5 rds not for time

10 Burpee pull ups

50′ HS walk

15 Hollow rock

10 Walking lunges

10 Toes to bar
Cool Down

Mobility

Post results

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