3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 5-3-1, 31X1; 2:00 rest
B. Strict weighted pull-ups, 3-2-1-1, 31X0; 2:00 rest
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4 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
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For time:
21/15 Assault Bike calories
15 burpees
9 moderate med ball or sandbag over shoulder
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3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
Post results to comments.
5:00 t-spine mobility
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10:00 as easy warm-up:
100m shuttle run
6 ring push-ups
10 Assault Bike calories
:10 chin-over-bar
:10 bent-arm hang
:10 passive hang
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A1. DB Z press, 6-6-4-4 @ 35-40-45-50/hand, 3112; :30 rest
A2. 1-arm DB row, 8-6-8-6/arm @ 35-45-40-50, 2112; :90 rest
B1. Single-arm supinated incline DB press, 3 x 8/arm @ 50-60-70, 40X0; :30 between arms, :30 rest
B2. Strict CTB pull-up, 3 x :60, 1112; 2:00 rest
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4 sets:
6 rope pull-ups
20m KB offset carry (1-arm front rack + 1-arm overhead), 53/hand
10 strict toes-to-bar
20 push-ups, 1010
2:00 rest
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20:00 Assault Bike easy
1:39.9 row average
2:40 wod time with 150# sandbag