Jan. 7th

A1. AMRAP Strict Pronated Chin-ups @21x0 x 4 sets, rest 1min

14 reps, 9 reps, 7 reps, 6 reps

A2. Front Squat @31x1, 4-5 reps x 4 sets, rest 90sec

185(5) x 4 sets

B1. Pendlay Row @21x1, 6-7 reps x 4 sets, rest 30sec

95(7) x 4 sets

B2. JM Press @30x1, 8-10 reps x 4 sets, rest 60sec

95(10), 95(10), 95(9), 95(10)

C. DB REFSS @2010, 7-10 reps x 3 sets, rest 1min b/t legs

30(10), 30(10), 30(10)

D. FLR on Floor, accumulate 4min

Completed

Nov. 17th

Week 6 / Day 5

4 sets:
40 Walking Lunges
10 Strict Chin-ups (alt. b/t Pro and Sup)
60sec FLR
15 Wall Balls- 20#'s @10'
15 Back Ext.
rest 5mins b/t sets

Score:
1. 1m43s
2. 1m38s
3. 1m39s
4. 1m36s

Oct. 22nd

Week 3 / Day 3

12mins @90%
30sec Hollow Body Holds
5 DB Man Makers- moderate @35#'s
200m Row
Score: 4Rds + HBH + 1 rep
- rest 6mins
12mins @90%
60sec FLR
12 Walking Lunges
5 Strict Chin-ups- Alt. b/t Pronated and Supinated
Score: 6Rds + 25sec