February 9th, 2018

FRIDAY

Fitness:

“A. OHS Skill Work- 10 min
B1. RFESS 4 x 6 rest 60-90 sec b/n each leg (HTLW)
B2. Strict Pullups 4 x 2-2-2 rest 20 rest 2 min
** if you are improving on the pullups shoot for 3’s….
+
400m run
rest 2 min x 5
***These need to be full effort
+
Core
3 sets
Flutter kick from hollow 30-45 sec
L sit 20 sec
Strict T2b (with hold @ top if possible) x 3-5”

Competition:

“A. PS 2-3 EMOM for 8 min
**Pick a weight that you can move with ease
**focus on breathing
+

Open prep:

For Time:
12 burpees 6″ touch
10 PS @65/75
12 burpees 6″ touch
10 PS @85/95
12 burpees 6″ touch
10 PS @105/115
12 burpees 6″ touch
10 PS @125/135
12 burpees 6″ touch
10 PS @145/185

2 min rest

Max effort pull ups in 3 min

+
4 sets @ 80%
Shuttle run 500′
10 Russian KBS
10 Cals AB”