ShedKickers week of 120409
CFWE SK_
For time:
21 deadlifts – 275
7 rope ascents
15 deadlifts
5 rope ascents
9 deadlifts
3 rope ascents
SK1_ TUESDAY ONLY
30 muscle-ups for time
rx’d = full extension w/turn-out @ bottom, full extenstion @ top, no jumping into first muscle-up
modified is anything other than what is written above!
SK2_ WEDNESDAY ONLY
For time w/10# vest:
1 mile run
30 burpee box jumps – 30″/24″, must stand tall at top of box
200 double unders
SK3_ MONDAY ONLY
AMRepsAP of:
3:00 thrusters – 115/85
1:00 rest
3:00 squat clean thrusters – 135/95
1:00 rest
3:00 squat cleans – 155/105
1:00 rest
3:00 deadlifts – 175/115
CFE:
12 rounds, :30 recovery:
C2: 1 minute intervals
Run: 200m sprint
