May 31, 2018

Rest Day!

Conditioning: For Time
Row 1000 meters
21 DB Thrusters (45/30)
Row 750 meters
18 DB Thrusters
Row 500 meters
15 DB Thrusters
Row 250 meters
9 DB Thrusters

Metcon (Time)
Kettle Bell Swing AHAP
*between each round do:
10 AHAP Shrugs
5 BW Bench Press
(for time to keep you moving, but make sure to have good full range of motion shrugs. Can use jerk boxes for Heavy Barbell shrugs, straps recommended. Heavy Dumbells OK too)
Metcon (Time)
Partner/Team “Painstorm XV”

7 Rounds for Time
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings

(RX+ No partner, go solo)
(RX Partner/Team share reps)

Use the same pair of dumbbells throughout. The workout was originally intended to be a “choose your own weight” adventure. If you’re looking for an Rx weight consider 35/25 lb.
Overhead Barbell Carry
Work up to heaviest 25′ Overhead Barbell Carry

Conditioning: 30 Rounds for Calories
15 sec sprint assault bike
45 sec recovery ride

Behind The Neck Jerk (4 Sets 2 Reps )
Light – good technique

Clean + Front Squat + Jerk (1-1-1-1-1-1-1)
Increasing weight, max for the day.
Paused Clean Deadlift (5 sets of 3 reps)
75% of max clean.
Pause 2 seconds, just below knee – each rep.
Start at 75% and increase weight each set