Feb. 12th, 2014 - Wednesday

Parkland

Warm Up

3 Rounds of:

15 Box Jumps (24"/18")

15 KBS (53#/35#)

1 Rope Climb or 2 Rope Pulls

Technique

Deadlift Review with PVC

Conditioning

With a Partner:

Buy-in: 30 Tire Flips

15 Double KB STOH (53#/35#)

15 Broad Jumps

10 Double KB STOH

10 Broad Jumps

 5 Double KB STOH

 5 Broad Jumps

Cash Out: 30 Tire Flips

*Other than the tire flips, each partner must complete the full rep count before the next partner can start the set.

SUBU

Warm Up

3 Rounds of:

15 Box Jumps (24"/18")

15 KBS (53#/35#)

1 Rope Climb or 2 Rope Pulls

Strength

5 x 5 Deadlift @ Heaviest Possible

*rest 90 seconds

Conditioning

With a Partner:

Buy-in: 15 Pistols (each)

15 STOH (135#/95#)

15 Box Jumps (30"/24")

10 STOH 

10 Box Jumps 

5 STOH 

5 Box Jumps 

Cash Out: 200m Partner Carry

North Shore

Warm Up

3 Rounds of:

15 Box Jumps (24"/18")

15 KBS (53#/35#)

1 Rope Climb or 2 Rope Pulls

Strength

5 x 5 Deadlift @ Heaviest Possible

*rest 90 seconds

Conditioning

For Time:

Buy-in: 30 Pistols

15 STOH (135#/95#)

15 Box Jumps (30"/24")

10 STOH 

10 Box Jumps

5 STOH 

5 Box Jumps

Cash out: 30 Pistols

Ryan Minton - The Zen Pistol

Ryan Minton - The Zen Pistol