Saturday December 10, 2016

GPP

“Flying V”

  • 500m Row
  • 25 T2B
  • 500m Row
  • 15 Front Squat (155/105#)
  • 500m Row
  • 5 Rope Climbs
  • 500m Row
  • 15 Front Squat (155/105#)
  • 500m Row
  • 25 T2B

STRONG

For time:

  • 5 Back Squats
  • 25 GHD Situps
  • 5 Strict Press
  • 1 Rope Climb
  • 4 Back Squats
  • 20 GHD Situps
  • 4 Strict Press
  • 1 Rope Climb
  • 3 Back Squats
  • 15 GHD Situps
  • 3 Strict Press
  • 1 Rope Climb
  • 2 Back Squats
  • 10 GHD Situps
  • 2 Strict Press
  • 1 Rope Climb
  • 1 Back Squat
  • 5 GHD Situps
  • 1 Strict Press
  • 1 Rope Climb

*You choose load on the squats and strict press. Increase weight each round. The 5 rep round should be around 80% and the 1 rep round should be around 95%. Rest 1 minutes between rounds