03 Sep 14

Posted: September 2, 2014 by House of Bross in Workout
Tags:

Warm up
400M run
12 push ups
21 KB swings
12 pull ups
5 inch worms
10 shoulder dislocates
15 Bent over row with a barbell

SKill
C2B / Pullups
6×6 with 50 sec rest

Strength
Push Press
2×5 @ 57.5%
1×4 @ 67.5%
5×3 @ 77.5%
4×2 @ 85%
3×1 @ 92.5%

WOD
5 jumping barbell back squats 45/35
5 strict press 45/35
5 burpees
Run 200m
10 jumping barbell back squats
10 strict press
10 burpees
Run 200m
15 jumping barbell back squats
15 strict press
15 burpees
Run 200m
20 jumping barbell back squats
20 strict press
20 burpees
200m run
15 minute cap – Lets see how far we get. Really push hard. Jump enough to get you feet off the ground. If you drop an empty bar then you will owe 40 Burpees after the last 200 or time cap.

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