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Wednesday 141126


Tony (Pumper) and Justin going rep-for-rep on their push presses. I really appreciate the effort these guys put out each day. Both fathers but both finding a way to make fitness a priority in their lives. Well done men!
Fitness

A. EMOM x5: 3 TnG Power Cleans, AHAP
B. EMOM x10min:
Odd - 2 Curtis P's (1 rep = 1 PC + 1 lunge R + 1 lunge L + 1 thruster), 95/65
Even - 3-5 HSPU (scale to 8-10 HRPU)
C. EMOM x10:
Odd - ME UB Pull-ups
Even - 5 Burpee Box Jump Overs, 24"/20"
D. EMOM x5: 5 WB + 20 DU's, 20/14lb to 10'/9'

Notes: A has a strength/power emphasis, while B, C, and D are more muscular endurance/conditioning based. Therefore go heavy on the power cleans in A.

Record last PC weight on the board.

Performance

6min @85% effort:
Row 150m
5 PS, 135/95#

rest walk 3mins


6min @85% effort:

8 box jump sd 24/20″
5 CTB chin ups

rest 3mins


6min @85% effort:

30 DU
5 burpees
8 walk lunges

rest 3mins


6min @85% effort:

6 ring dips
6 wall balls 20/14# 10′ target

Notes:
- sustainable effort throughout
- record round and reps per each piece on board
- J-Earley: 5, 7+8, 6, 5+6

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