Monday 11-06-17 C

Sunday, November 5, 2017

Warm Up

Kneeling Thoracic Rotations x 10/side

Plank Walk Downs x 10/side

Wall Walk + Nose To Wall Handstand  Hold x 5 (5 sec hold)

+

BB Warm Up (Coach covers skill)

BB Front Squat x 4 @ 10 Sec Down / 10 Sec Up

BB Strict Press x 4 @ 5 Sec Down / 5 Sec Up

BB Dip Drive x 10

BB Push Press x 10

BB push Jerk x 10 

+

1 Practice Round of

10 KB Swings @53/35
10 Burpees

 

5 Rounds (25 Min Total)
Mins 0 - 1:00 Complete
1 Thruster
1 Push Press
1 Push Jerk
* As Complex building off rack

Mins 1:00 - 4:00 AMRAP
10 KB Swings @53/35
10 Burpees

Mins 4:00 - 5:00
Walking Rest

Score: Heaviest completed complex

 

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