January 19, 2016

A) Warm Up

Row 2 min

3 rounds:

  • 7 KBS (55/35)
  • 10 reverse lunges total
  • 30 sec goblet squat
  • 1 min banded lat distraction
  • 5 WB (20/14) as high as possible – think Explosive!

B) Death By…

10 min max.

Death By Wall Balls(20/14):

min 1 – 5
min 2 – 6
min 3 – 7….

*if you miss reaching the required number, take the next minute off and try to complete that number the next minute. Keep this pattern for the 10 min

C) IWT

For time:

3R:

  • 15 KBS (70/55)
  • 50 DU
  • 2 min max burpees
  • Rest 2 min – rest 2 min between each of the rounds along with between the sets (i.e.,  7 min between last set of burpees and first set of OHS)

Rest 5 min

3 R:

  • 5 OHS @70%
  • 20 T2B (or 2 min max. T2B)
  • Rest 2 min

Score = Total time and reps of burpees. Your goal is to match or beat the number of burpees each round.

Accessory Work:

4 x 6 1-1/4 Front Squat @ 60%, 65%, 70%, 70%

Recommended Mobility:

Calf stretch/Roll
Roll quads
Lat Banded Distraction

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