Wednesday 4.10.19

Find a Max
12 Dumbbell Deadlifts + 9 Dumbbell Hang Power Cleans + 6 Dumbbell Shoulder to Overhead 

Then...

AMRAP 10
100 Double Unders 
10 Dumbbell Deadlifts
5 Bar Facing Burpees 
*(Use weight from complex for deadlifts)

Above & Beyond

Cool Down

4 Minutes 

1 Minute/Leg Single Leg Forward Fold
1 Minute/Arm Archer Arms, Saddle legs

Strength

2 Rounds

1 Arm Overhead Carry X 30 Meters (Moderate Weight)
5/Side Push Up Shoulder Tap with 3 Second Pause at the Top
5 Strict Toes To Bar 
15/Arm Single Arm Russian Kettlebell Swing, as Heavy as Capable

3 Rounds

6 Reps of Sumo Stance Good Mornings
* Moderate weight.
5 Reps of Glute Ham Raise

Endurance

3 Rounds on Assault Bike 

3 Minutes Moderate Pace
1 Minute Easy 
3 Minutes HARD
1 Minute Easy 
2 Minute ALL OUT 
Rest 3 Minute

Gymnastics

3 Sets 

Max Unbroken Push Ups
*Beat last weeks reps. 
25 GHD Sit Ups 
10 Chin Ups 
*Controlled reps. 
25 Hip Extensions 

Chelsea JungComment