28 September 2013

WARRIOR:

Push Up Pyramid

  • Hold 5 Second Plank then Perform 1 Push Up
  • Hold 5 Second Plank then Perform 2 Push Ups…then 3, 4, 5…15 with 5 second holds between each round
  • Goal is to get to 15 then back Down to 1

Then…

Teams of Three 800m Firemans Carry with Odd Object Carry

 

WOD:

SKILL/GYMNASTICS:

  • Rope Climbs (15 Minutes)

EMOT2M:

  • 3 Thrusters (Rx:  105/75; S: 95/65)
  • 5 BB Roll Outs
  • 7 Jumping Squats
  • 9 Push Ups
  • Until Failure (Time Cap:  30 Minutes)

 

CORE: 

  • O/H Squat BB Holds (15 Seconds x 6)

 

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