MONDAY 3, 2014

STRENGTH

SHOULDER PRESS

(REMINDER TO ADD 5 LB TO LAST MONTH 1RM TO CALCULATE)

58% X 3  --  63% X 3 --  72% X 3 --  81% X 3+

CONDITIONING WOD

TABATA

                                           KB SWINGS  RX=55/35    A=45/25  I=35/18

                                           PRISONER AIR SQUATS

                                           PUSH PRESS  RX=75/55  A=65/45  I=55/35

8 ROUNDS AT EACH STATION 20 SEC ON 10 SEC OFF (LOWEST REP ROUND COUNTS PER STATION AND ADD THREE TOGETHER FOR TOTAL SCORE)

 

WEEKLY CHALLENGE:

                   1.  50 HANDSTAND HOLDS OR 300 FEET CUMMULATIVE OF

                             HANDSTAND  WALKS

                  2. 1000  DOUBLE UNDERS  (ANY WOD DU S COUNT AND WOD SINGLE UNDERS COUNT ALSO ) SINGLE DOUBLE COMBOS COUNT