Saturday 4.16.16

IMG_1403

Essentials:
A.
3 Sets
Standing Shoulder Press x 12 reps @ 50-60% (Pick a weight and stay with it for all sets)
On the 3min Marks

B.
10min EMOM
ODD: Ring Pulls x 10 reps
EVEN: Bent Over Single Arm Row x 5 per Arm

C.
5 Rounds For Time:
Bear Crawl x 25 meters
Burpee x 7 reps
Dumbbell or Kettlebell Deadlift x 7 reps
Rest 90 sec

Fitness:
A.
3 Sets
Standing Shoulder Press x 12 reps @ 50-60% (Pick a weight and stay with it for all sets)
On the 3min Marks

B.
10min EMOM
ODD: Chin Over Bar Pull Ups x 6-12 reps
EVEN: Ring Pulls x 10 reps
*Last set max out UB Pull Ups

C.
5 Rounds For Time:
Bear Crawl x 50 meters
Burpee x 10 reps
Dumbbell or Kettlebell Deadlift x 10 reps 70’s/55’s
Rest 90 sec
*Bring your watch or Phone to keep track of your rest time, weather permitting this will be done outside.

Performance:
A.
3 Sets
Standing Shoulder Press x 12 reps @ 50-60% (Pick a weight and stay with it for all sets)
On the 3min Marks

B.
10min EMOM
ODD: Unbroken *(5 Toes to + 4 Chin Over Bar + 3 Chest to Bar + 2 Bar Muscle Ups)
EVEN: Ring Pulls x 10 reps
*Last set max out UB Muscle Ups

C.
(Wear Weight Vest or Titin Shirt if able)
5 Rounds For Time:
Bear Crawl x 50 meters
Burpee x 10 reps
Dumbbell Deadlift x 10 reps 100’s/70’s
Rest 90 sec
*Bring your watch or Phone to keep track of your rest time, weather permitting this will be done outside.