Four Rounds
1a. 6-10 Ring Pushups
1b. 6-10 Pipe Pullups
Five Rounds
2a. 5 KB Snatch & Press
2b. 10 KB Rows
Four Rounds
3a. 10 Sandbag Squats
3b. 15 KB Swings
50 Weighted Situps
Categories
Day: February 25, 2010
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 70%
2. 5 x 9 Barbell Rows
3. 5 x 6 Muscle Ups
4. 3 x 9 Handstand Pushups
Five Rounds for time:
– Back Squat 10-8-6-4-2 (165#/115#)
– Ring Dips 20-16-12-8-4
Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 70%
2. 5 x 5 Reps Split Squat
3. 5 x 3 Reps Good Mornings
4. 3 x 10 Turkish Getups