Warm-up & Cool-down suggestions posted in the shed.
Strength for Week of 110718: 3, 3, 3, 3
strict press
back squat
ShedKickers for Week of 110718
SK1_
For time:
21-15-9
ohs – 135/95
burpee box jumps – 30″/24″ (full foot on box, full hip extension w/feet on the box)
t2b
SK2_
4 rounds for time of:
5 front squats – 185/115
6 muscle-ups (14 ctb pull-ups/14 ring dips)
7 thrusters – 135/95
8 hspu
SK3_
3 rounds for time of:
10 pistols, alternating legs (sit-up to stand-up format)
10 squat snatch – 125/85
100 double unders
CFE:
3 rounds:
C2: :20 sprints
Run: 100m sprints
Recovery: :60, :50, :40, :30, :20, :10
Record:
C2: total m of all 18 intervals
Run: total run time of all 18 intervals