Wednesday 21.1.15

A: 10 mins to est. 3RM weighted ring dip / — banded ring dips: 3xME ring dips with no bigger than an OJ band
FF – find your legit push-up (if you can’t do a full push-up -> go 1. wall / 2. box / 3. bumpers

B: 8 min EMOM:
2 speed deads @ 55-65% of 1RM (higher than last time — or start at 50-60% if 1st time) w/ band

C: for time:

  • 100 double-unders/singles
  • 90 squats
  • 80 KB swings @ 24/16
  • 70m bear crawl
  • 60 sit-ups
  • 50 DB shoulder to OH @ 15/8kg
  • 40 box jumps
  • 30 burpees
  • 20 C2B pull-ups
  • 10 forward rolls

C – FF -> for time:

  • 80 double-unders/singles
  • 70 squats
  • 60 KB swings @ appropriate weight
  • 1 min handstand hold/push-up hold
  • 40 sit-ups
  • 30 DB shoulder to OH
  • 20 box jumps
  • 15 burpees
  • 10 pull-ups/ring rows
  • 5 forward rolls

Post loads, times and training notes to comments or BTWB