Warm-up for week of 110516
125 double unders (500 singles) & 1000m rowing or 800 running – any way,
any how
15 ghd sit-ups
15 back extensions
5:00 foam roll/mobility
ShedKickers for week of 110516
12-9-6-3
squat cleans – 185# (115#)
hspu – (range of motion: stack 45# & 25# plates, hands over holes, head to
abmat, feet cannot deviate any wider than shoulders, feet must be in
contact with wall at lockout)
12:00 cap, or as many reps as possible
30 muscle-ups (ctb pull-ups for women)
500 double unders
(you must complete 30 muscle-ups before starting double unders)
For time:
1 mile run
5-4-3-2-1
squat snatch – 135# (95#)
burpee pull-ups – high bar (low bar)
1 mile run
