Wednesday 16/12/15

AM
A1. C2B – 5×20 Rest 10s = UB/UB/UB/10+5+5/12+4+4
A2. GHD Situps -5×20 Rest 30-60s = UB/UB/11+9/12+8/12+8

EMOM 18:
1 – 6 MU
2 – 14 Cal ski erg
3 – 5 strict def. hspu @2.5″

MD

A. SBJ 5×2, 60″R (did these just to get fired up) = all at 46 inches.
B. Deadlift – 5×3 Rest 2 min (All @ 185kg) Rest 2-3 min = 185/”/187.5/”/”
B. Build to Max Power Clean and Push Jerk in 10 mins = 127.5kg
C. GHD Glute Ham Raise – 5×10 Rest 90s (Add weight) = 1.25kg x8/”/”/hands across chestx7/”

5x
60s Max Row
Rest 4 mins
1. 362m (1.22.8)
2. 362m (1.22.8)
3. 361m (1.23.1)
4. 355m (1.24.5)
5. 351m (1.25.4)

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Wednesday 16/12/15

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