Thursday, 10/27/11

Druck "exercising" his right...
His first welding project

Warm-Up:
3 Rounds:
3 Muscle-ups
5 Box Jumps (increasing height)
Run 200m

Dynamic Warm-Up/Burg WU

Beginner Strength:
Bench: 2 x 5, 1 x 5+ (max reps)
Squat: 2 x 5, 1 x 5+ (max reps)

Int/Advanced Strength:
Box Jumps: 9 x 2 80%
ME Incline Bench: 1, 1, 1, 1, 1 (1RM)
--all reps at or above 90%
Ring Dips: 3 x 6

MetCon:
AMRAP 15:
10 Single Leg Box Jumps 12/6" (5/leg)*
10 Med Ball Sit-ups 20/10#
5 HSPU's
*Jump/land/jump with same leg, then switch