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FRIDAY – 12.12.2014

11
Dec

FRIDAY – 12.12.2014

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Vital367

WARM UP 
Coaches Choice

STRENGTH
1 Rep Max
Strict Press
5-3-2-1-1-1-1-1……

WOD
w/ a Partner
20 Min AMRAP
RX
5 HSPU
15 Power Cleans 95/135#
30 DU’s

L2
3 Wall Walks
-or-
5 HSPU as low as possible
65/115#

L3
5 Modified HSPU
45/95#
90 Singles

*This is a you go I go
Example: Partner A does HSPU, Partner B does Cleans, Partner A does DU’s = 1 Round
Then Partner B does HSPU, Partner A does Cleans, Partner B does DU’s = 2 Rounds
for 20 Min.

PULL UP PROGRESSION
Day 5-7
If you have time, motivation, etc. to perform pull up practice and exercise more than 4 days a week, perform 5 sets of 3 challenging reps on days between.

 

 

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