Wed, 051116

Team Fiternity – Comgrats on back to back years at Regionals!

Regionals Ind:

Am

A. Front SqT – 2RM for men – 3rm for females – in 14 min once warm 

B.  Afap 

26 wall balls target 1 

26 Wb target 2 

26 Wb target 3

26 Wb target 4 

26 Wb target 5

52 Pullups 

Rest 1 min 

3 rds 

16 pistols box jumps (12″/6″) *alt legs – as you come up from pistol jump onto ^

15 power cleans 120/85 

Directly into

10 min on rower :30/:30

Into 10 min @50% recovery 

2nd session: 

A. OHS – 235/165 X 4 sets of (-2) ; rest 3 min between 

B. W / Vest.  10/5#

30 thrusters 95/63

30 Ghd Situps 

3 legless rope climbs 

20 thrusters 115/83

20 Ghd Situps

2 legless rope climbs 

10 thrusters 135/93

10 Ghd Situps 

1 legless rope climb 

C. Athlete specific weakness / recovery / assistance work 

Competition / Performance: 

 A. Front SqT – 2RM for men – 3rm for females – in 14 min once warm 

B. OHS – 4rm at tempo 42X1

C. Afap

150 wall balls 

100 Ghd Situps

50 c2b Pullups 

D. Assistance / Recovery Work