Friday - 10/03/17

CLASS PROGRAM

A/B/C/D/E.) All the scores / EVERYTHING counts

3 rounds for max reps and time

4 minutes

500m row

ME rope climbs

— 

4 minutes rest

— 

4 minutes

500m row

ME ring dips

— 

4 minutes rest

— 

4 minutes

500m row

ME T2B

A: rope climbs

B: ring dips

C: toes 2 bar

D: total reps cumulative

E: TOTAL row time (all 3 added together, no gaming for just reps) 

B.) Accessory

4 rounds  

90 second stone hold

20 Thomas taps

- rest as needed

—————— 

C.) Strength

Box Squat

12x3@53% every 60 seconds

Clean RDL +hang hi pull, off 4” defecit

12x2+1@70%

D.) posterior accessory

3x10 each leg, weighted back stepping lunge

3x10 each leg, weighted stepups

3x30 standing banded pull down crunches

1xME UB GHD sit-ups  

2x12-15 each leg, single leg back extension

E.) StrongMan

10 x 40’ yoke carry @ 70-80%

F.) conditioning - cool down

2000m row @ 60-70%