Thursday-Saturday 190912-14 – Experienced/All Levels

Thursday 9/12
Strength
A1. Pendlay Barbell Row 4×5, building
A2. Handstand Hold 4×20-30 seconds

Conditioning
7 rounds for time:
3 Shoulder to Overhead (185/125)
5 Toes to Bar
7 Burpees

Friday 9/13
Strength
Deadlift: Find a 7 RM for the day.

Conditioning
8 minute AMRAP:
8 Box Jumps (24/20)
12 Russian Kettlebell Swings (24/16)
16 Air Squats

Saturday 9/14
Strength
Gymnastics Skill of Coaches Choice

Conditioning
For time:
3000/2400 m Row
200 Double Unders
1 Mile Run

Compare to 8/10/19.

Here’s what’s on tap for Sunday’s Experienced classes:

Strength
A. 3 minute AMRAP: Strict Handstand Push Ups

B. Strict Supinated Chest to Bar Pull Ups: 3 sets of 2-3 reps shy of failure

Conditioning
5 rounds for time:
7 Dual Dumbbell Hang Power Cleans (2×50/2×35)
7 Dual Dumbbell Push Presses
7 Burpees Over Dumbbells

Time Cap: 7 minutes