7.21.15

imagesUCX1LDH0

Warm up:

15 easy pulls on rower

5 t2b

5 good mornings with bar

15 med pulls on rower

10 thrusters with bar

5 bridge ups

15 hard pulls on rower

10 good mornings with bar

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Strength:

12 mins to find

Deadlift 1 RM

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WOD:

12 min AMRAP

15 cal row

10 weighted AMSU 20/14 (medballs)

*ball must touch behind your head*

3 Deadlift 325/225

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Cool down:

200 m walk/jog 

then 

QL stretch 

5.7.15 1 rep max on Clean

 imagesTMEMQZ54

Warm up:

 50 DU’s

15 high and outsides with pvc (clean grip)

30 DU’s

10 tuck jumps

20 DU’s

10 arm circles (small)

10 arm circles (large)

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Strength

1 rep max Clean

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WOD:

3 rounds

1 min ME. power pos. power clean 75/55

1 min ME. box jumps 24/20

1 min ME. T2B

1 min REST

FOR THIS WOD YOU WILL NEED:

BARBELL, BUMPER PLATES, PLYO BOX AND RIG SPACE

http://www.roguefitness.com/?a_aid=519b90a44b5e3&a_bid=25cf1792

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Extra Credit:

work on muscle up progressions or perform as many unbroken muscle ups as possible.