January 18, 2018

Rest Day!

Balls and Bells (Time)
For Time
40 Wall Balls 20/14
20 Kettlebell Swings 53/35
30 Wall Balls
15 Kettlebell Swings
20 Wall Balls
10 Kettlebell Swings
10 Wall Balls
5 Kettlebell Swings
RX+ 70/53

TOP GUN (Time)
“Top Gun”
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
RX 135/95
* EMOM 4 Burpees
Metcon (Time)
300 Russian KB Swings
RX 70/53
* EMOM 5 Burpees

2s and 3s (5 Rounds for time)
5 Rounds:
300m run
1:00 Rest
200m Sprint
4:00 rest between rounds. 300m pace should be a faster than a jog, 200m is a sprint. Score each round time including 1 minute rest but not the 4 minute rest.
Rowing 2s and 3s (5 Rounds for time)
5 Rounds:
400m Row
Rest 1:00
250m Row
4:00 rest between rounds. Fast pace on the 400s and sprint the 250s.

3 sets of 12-15

Bulgarian Split Squats R&L
Inverted Row

Banded Leg Curls
Push ups/Spiderman Push ups

Banded Lateral Walks
Front/Lateral Raises

Arnold Press
Tricep Kickbacks

Anchored Dead Bug R&L Alternating

Jerk from Split
(Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2
Jerk (60%x3; 65%x2; 70%x2; 75%x1x2)
From the rack or blocks – work up if no misses
Back Squat (10RM)