5/17/21- Ladder 15

 

Coach Don

For time: 1-2-3-4-5-6-7-8-9-10 Squat Clean 185/125 10 DB Bench over a Medball 50/35

Tuesday

To Vest or not to Vest Buy in 400 or 600m @ 3 minutes start then Every min x 12 200/175m Row then at 14 minutes Cash-out 400m or 600m complete in less than 3 min *wear a weight vest for the runs.

Wednesday

Rahoi 12 min AMRAP 12 Box Jumps 24/20 6 Thrusters 95/65 6 Bar Facing Burpees

Thursday

Ladder 15 minutes Add 2 reps each rd Bike Cals Push Press 95/65 At the halfway point 7:30 complete 20 C2B pull-ups

Friday

The Seven 7 Rds for time 7 HSPU 7 Thrusters 135/95 7 KTE 7 DL 245/165 7 Burpees 7 KBS 70/53 7 Pull-ups

Saturday

Murphish

For Time: 800m Run 30 Pull-ups 60 Push-ups 90 Air Squats 400m Run 20 Pull-ups 40 Push-ups 60 Air Squats 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats

Sunday

Open Gym