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


2 comments (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

2. Chassharly wrote:
Over The Counter Alternative To Septra Zoloft Cost 20mg Levitra Cheap Generic Cialis Australia Zithromax Online Buy Viagra Online Bestellen Forum Viagra Cerebro Buy Kamagra Cheap Amoxicillin Anxiety Levitra 20 Mg Efectos Secundarios Best Cialis Online Viagra Soft Tablets Finasteride Generic Online Lasix Cheap Buy Novladex Discount Nexium Coupons Zoloft Cheap Cialas Professional For Sale Ordine Kamagra Generic Buy Cheap Zoloft Site Cephalexin Or Zythromax L'Ejaculation Rapide Kamagra Order Cialis 10 Mg Generico Zithromax 6 Tablets Where To Order Cialis Keflex For Broncitis Viagra Sin Receta En Sevilla Viagra Cialis Amoxil Trimox Generic Amoxicillin Farmacia Online Priligy Generico Tadalafil Online Cheap Xanax And Viagra Uk

Mon, May 22, 2017 @ 12:44 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.