Strength for Week of 120130
Testing for next phase (1RM)
weighted pull-up
front squat
power clean
5:00 Challenge for Week of 120130
muscle-ups OR vested pull-ups
ShedKickers for Week of 120130
CFWE SK_
“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
SK1_
“Badger”
3 rounds for time of:
30 squat cleans – 95/65
30 pull-ups
800m run
SK2_
7 rounds for time of:
7 front squats – 165/110
7 chest to bar pull-ups
SK3_
3 rounds for time of:
30 kb swings – 32kg/24kg
30 ghd sit-ups
30 box jumps – 30″/24″
CFE:
Run:
5 rounds:
35 double-unders
200m run
C2:
5 rounds:
35 double-unders
250m row
