Monday 01.05.2017


Can't hide from Monday

Scaled) 21 Thrusters 75/55

21 Kettlebell Swings 53/35

400m Run

15 Thrusters 75/55

15 Kettlebell Swings

400m Run

9 Thrusters 75/55

9 Kettlebell Swings 53/35

400m Run

Rx) 21 Thrusters 95/65

21 Kettlebell Swings 70/53

400m Run

15 Thrusters 95/65

15 Kettlebell Swings 70/53

400m Run

9 Thrusters 95/65

9 Kettlebell Swings

400m Run

Comp) 1) Squat Wave:

5 Back Squat at 73%

3 Back Squat at 78%

1 Back Squat at 83%

5 Back Squat at 78%

3 Back Squat at 83%

1 back Squat at 88%

5 Back Squat at 83%

3 Back Squat at 88%

1 back Squat at 93%

15 Front Squat at 54% of Back Squat 1RM

2) 3 sets (not for time)

15 Single Arm Kneeling DB Press

15 Single Arm DB Row

100m Single KB Front Rack Carry 53/35

40 Band Pull Aparts

40 Abmat Sit ups


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