8/12/15: Wednesday


  

5 rounds for completion:
4 strict + 4 kipping handstand push-ups (unbroken)
then
10min alternating emom
even mins : max distance handstand walk/wall walk
odd mins : max shuttle sprints
then
3 rounds for time:
400m run
21 burpees

  

8/10/15: Monday

    Wendler Deadlift  Week 3 1×5 @ 75% +10# 1×3 @ 85% +10# 1×1+ @ 95% +10# accessory work 3 rounds for completion: 20 Glute Bridges 30 Banded Good Mornings then   max hold in horizontal plane on GHD in sit-up position then 5 min amrap 5 deadlift (225/155) 5 box jump hurdles (34/28)…