Wednesday August 17th 2016

Wednesday!

Warmup:
Three Steady Rounds:
Jog 200m
12 Single Leg Kettlebell Deadlifts (6 per leg)
6 Burpees

A.
Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B.
Three rounds for time of:
400 Meter Run
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

Boom Lite:
Warmup:
Same as above

A.
Four sets of:
Deadlift x 4-6 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B.
Three rounds for time of:
300 Meter Run
20 Russian Kettlebell Swings
10 L-Seated Dumbbell Presses

Time cap: 12 minutes