Thursday 10-31-13

Warm Up–
Double Unders
10 OHS
Shoulder mobility
Dynamic Stretches
Skill–
Open Gym
Conditioning–
“Diane”
21-15-9
Deadlifts (225#/185#)
HSPU
Warm Up–
Double Unders
10 OHS
Shoulder mobility
Dynamic Stretches
Skill–
Open Gym
Conditioning–
“Diane”
21-15-9
Deadlifts (225#/185#)
HSPU
Warm Up–
Row 500m
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
TGU
Conditioning–
50 MBC (20#/14#)
50 Russian Twist
50 Walking Lunges
50 Med ball sit up
50 Med ball OHS
Warm Up–
Double Unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Press
5-5-5-5-5
Conditioning–
12 min AMRAP
10 Burpees
30 Double unders
5 Chest to bar pull ups
Warm up–
Jumping jacks
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
Main site Monday
“Morrison”
50-40-30-20-10
Wallballs (20#/14#)
Box jumps (24″/20″)
KBS (53#/35#)
Cash out–
50 T2B
Warm Up
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
Find 1RM Thruster
Conditioning
For time:
30 Burpees
50 Thrusters (45#/33#)
1600m Run
Warm Up
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
Snatch Balance
1-1-1-1-1
Conditioning
10 Box Jumps (20″/24″)
25 Double Unders
15 Push-ups
14 Minute AMRAP
Warm Up
Pull Practice
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
Clean and Jerk
5-3-1-1-1
Conditioning
21-15-9
Cleans (135#/95#)
HSPU
Warm Up–
Jumping jacks
Mountain Climbers
Dynamic stretches
Shoulder mobility
Strength–
Back Squat
5-5-5-5-5
Conditioning–
12 min AMRAP
4 Pull Ups
8 Burpees
12 Back Squats (95#/65#)
Warm up–
400m run
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Open Gym
Conditioning–
3 RFT
800m Run
10 Deadlifts (275#/185#)
35 Sit ups
Warm Up–
Double Unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Hang Cleans
3-3-3-3-3
Conditioning–
10 RFT
2 Deadlift (225#/185#)
10 Shrugs
20 Double Unders