Monday 03302015

A) BB Gymnastics:
1) Every 20 seconds for 4min: 1 Snatch (full) @ 75%
2) 7min EMOM of: 1 Snatch (full) @ 85%

B) Strength:
5X3 – Front Squats

C) TVCF Met-Con:
20 min AMRAP of:
5 HSPU
10 Alt Pistols
15 Pull ups

D) Interval Work:
4 Rounds of:
12 Toes to Bar
12 Power Cleans 135/95
12 Shoulders to OH 135/95
*note: Rest 40 seconds between rounds

E) Pain Wod:
100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders

F) Accessories:
1a) 3X15 UB GHD Sit-ups
1b) 3XME Freestanding Handstand Holds
1c) 3X15 Reverse Hypers
*note: Alt between movements resting 30-60 sec. in between

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One thought on “Monday 03302015

  1. BB Gymnastics: 125, EMOM 145, 155.
    Strength:
    TVCF Met-Con: 10 rd and 8 PU
    Interval:
    Pain Wod:
    Assessory: GHD, HSH 31, 24,28

    Like

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