4 Rounds and Done

4 Rounds and Done


STRENGTH:
EMOM 12 Min:
Even: 4 shoulder press Odd: 7 burpees

CONDITIONING:
4 rounds for time...
12 wall balls (20/14)
3 muscle ups
12 KB Swings (2/1.5)

DAILY CHALLENGE:
100, 75 or 50 Ab Mat Sit Upd

MOBILITY:
Child's Pose, pigeon pose

ENDURANCE:
8 x 200m sprints with full recovery between

COMPETITOR PROGRAMMING:
Clean and Jerk
4 x 1 @ 80%

Clean Deadlift
3 x 3 @ 115% of clean

EMOM for 6 Min
10 KB Swings @ HAP

Open Prep
4 Rounds
10 Unbroken Thrusters (95/65)
7 unbroken T2B
Rest 20 sec


1 comment (Add your own)

1. Jason Greenwood wrote:
STRENGTH:
EMOM 12 Min:
Even: 4 shoulder press Odd: 7 burps
with 75#

CONDITIONING:
4 rounds for time...
12 wall balls (20/14)
3 muscle ups
12 KB Swings (2/1.5)
9:17 with 14#, MU's, 1.5pd

DAILY CHALLENGE:
100, 75 or 50 Ab Mat Sit Ups
100 sit ups

Wed, March 19, 2014 @ 5:41 PM

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