Wednesday – 052814

Neil, Scott, Michaela and Taylor riding the shiny, new Black Beauties.

Neil, Scott, Michaela and Taylor riding the shiny, new Black Beauties.

Core
3 Rounds NOT for time:
15 Deadlifts (225/153) (Rx+ 275/193)
21 V-Ups (Rx+ GHD sit-ups)

If you have never done GHD sit-ups you will NOT do all 63 reps. You must gradually increase volume over a few weeks. Start with 20-25 TOTAL on day 1 and add 5-10 reps every few days. Today you can start with 1 round of GHD’s to parallel, but the other 2 rounds you will do V-ups.

Weakness Training

EMOMx15
Min 1: 6 pistols + 1 Rope Climb
Min 2: 2 Hang Power Snatch + 2 OHS – you choose the weight
Min 3: 3 Bar Facing Burpees + 3 Strict HSPU

Post your scores to the Whiteboard.

 

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