2016/12/21

Preparation: For Time: 3 Rounds of 10 Lunges, 10 Squats, 5 box jumps, 5 Pike Push-ups. Then: AMRAP in 3 minutes of Turkish Get-up.

Focus: Part 1: Deadlift (Snatch Grip): 135#x5– 155#x3 – 175# max reps.
Pull-ups: Perform 9-8-7-6-6 pull-ups.
Part 2: Storm: For Time 300 Kettlebell Swings (KBS) and Push Press Complex. Perform three rounds as follows 10: Kettlebell Swings (KBS), 1: Push Press, 15: KBS, 2: Push Press, 25: KBS, 3: Push Press, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken. Push Press weight is 90 pounds

Finish: Row: set the damper on a C2 rower at 4-5. Perform 1 round of  500 meter row for time.  Then: 3 rounds of: 10 evil wheels, 10 knees to elbows, 10 GHD sit-ups

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1 comment
  1. stellaguinness said:

    Just the warm-up in about five minutes 30 seconds.
    Was able to do three snatch grip dead lift at 175.
    Pull ups went very well. This is an area I believe I am getting much better in.
    Used a 26 pound kettle bell, and 90 pounds for push press. Finished in 18:18.
    Ran out of time, so was not able to get to the rowing or the other things.

    Like

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