Monday 2/6/17

1.
Warmup:
AMRAP 5 minutes
10 Calorie Row
30 Double unders
5 Rounds + 2 Reps 
+
Mobility / Light stretching 
Complete 

2.
Strength:
Back squat 
Every 2:00
5x5 at 205# (Deload week) 
205# x5 Reps x5 Sets

No belt & no sleeves

Workouts 3, 4 & 5 with a running clock...

@0:00,
3.
Conditioning:
6 Rounds
400 Meter Row 
20 Calorie Assault bike
20 Calorie Ski Erg 
26:07

Rowing 1:25, 1:30, 1:30, 1:31, 1:30, 1:30/400 meters
Assault bike 1:16, 1:16, 1:16, 1:16, 1:17, 1:17/20 cals 
Ski Erg 1:08-1:13/20 cals 

@40:00,
4.
Conditioning:
4 Rounds
20 Dumbbell snatches, 70#
20 Toes to bar 
11:01

Dumbbell snatches 3-4 sets/round 
Toes to bar 20, 15-5, 12-8, 12-6-2

@70:00,
5.
Conditioning:
For time
50-40-30-20-10 Double unders
25-20-15-10-5 Wall balls, 20# 
4:35
(74:35)

Double unders unbroken 
Wall balls unbroken 

6.
Accessory work:
6 Rounds
:30 Neck bridge hold
1:00 Rest
Completed as written