Mar. 24th, 2014 - Monday

Parkland

Warm Up

Flower by “Moby” 

*OHS w/ PVC

Strength

3 x 5 – Back Squat @ H.P.

*rest 90 seconds

Conditioning

For time:

20 WBS (20#/15#)

20 Split Jumps

30 Situps

15 WBS (20#/15#)

20 Split Jumps

30 Situps

10 WBS (20#/15#)

20 Split Jumps

30 Situps

*12 minute cap

SUBU

Warm Up

Flower by “Moby” 

*OHS w/ PVC

Strength

“Hatch” (Week 16)

Back Squat

2 x 5 @ 65%

3 x 5 @ 70%

Conditioning

For time:

20 Thrusters (95#/65#)

20 Split Jumps

30 V-ups

15 Thrusters (115#/75#)

20 Split Jumps

30 V-ups

10 Thrusters (135#/95#)

20 Split Jumps

30 V-ups

*12 minute cap

North Shore

Olympic

7 x 2 – Hi-Hang Snatch @ H.P.

*rest 90 seconds

Strength

1a) 3 x 3 (1 Clean Pull + 2 Hang Clean Pulls)

*rest 60-90 seconds

1b) 3 x ME – HSPU (strict)

*rest 60-90 seconds

Conditioning

For time:

20 Thrusters (95#/65#)

20 Split Jumps

30 V-ups

15 Thrusters (135#/75#)

20 Split Jumps

30 V-ups

10 Thrusters (155#/95#)

20 Split Jumps 

30 V-ups

*12 minute cap

Logan and Carolina taking 14.4

Logan and Carolina taking 14.4