November 10, 2016

Rest Day!

Conditioning: 4 RFT
“Run, Climb and Walk”
Run 200 m
2 Rope Climbs
Run 200 m
4 Wall Walks

Conditioning: 3 RFT
10 stone/sandbag over the shoulder
50ft front carry

Conditioning: For Time
300 AHAP Russian KB swings
50ft single KB farmers carry every drop.

Conditioning: For Time
“2k Row/Death by Burpee”
Row 2000m
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees…
*Continue adding a burpee each minute until you row 2000m

A Front rack DB squats
B Barbell good mornings (empty bar)

A Dumbbell step ups
B Floor Glute Ham Raise (Partner)

A Barbell hip thrust (torso elevated)
B Banded lateral walks

*Exercise A is to increase in weight each set. Exercise B does not. Magic numbers this week :: 3×10 for each movement in the working set. Should be heavy as possible under control.

Finisher:: Ab/Core work