Wednesday 1.13.2016

Strength

2RM Push Jerk

Conditioning

4 Rounds

1 min Stations

For Reps

Handstand Hold
Push up + Renegade Row 30/20
Lying Barbell Rows
*1 min Rest

30 sec handstand = 10 Reps
45 sec handstand = 20 Reps
60 sec Handstand =  30 Reps

 

Competition

3 Rounds
15 Burpee
5 Bar Muscle up

Beginners’

Strength

Work up to 2 Rep Push Jerk

Conditioning

3 Rounds

1 min Stations

For Reps

Plank
Renegade Row
Lying Barbell Rows
*1 min Rest

30 sec Plank = 10 Reps
45 sec Plank = 20 Reps
60 sec Plank = 30 Reps

Finisher
2 x ME V-Ups