Tuesday 7.12.16
FOUNDATIONS
5 rounds for total reps of:
DB bench press x max reps
ring rows x max reps
GPP
"Strict Lynne"
5 rounds for total reps of:
bodyweight bench press x max reps
strict pull ups x max reps
*25 minute cap
COMPETITION EXTRA
A. 3 sets NFT:
2-4 skin the cats
50 ft handstand walk or 30 shoulder taps
45 sec nose to wall handstand hold
40 unbroken double unders
B. EMOM for 7 minutes:
jerk x 2 reps @50-60% of 1RM
then,
EMON for 7 minutes:
jerk x 1 rep @ 65-75% of 1RM
ENDURANCE
For time:
500m row
50 air squats
500m row
-rest 2 minutes-
400m row
40 air squats
400m row
-rest 2 minutes-
300m row
30 air squats
300m row
-rest 2 minutes-
200m row
20 air squats
200m row
-rest 2 minutes-
100m row
10 air squats
100m row