20161014

20161014:

Choose one of the following:
Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets
Advanced: 6×50 Unbroken Double-unders, :30 rest between sets
Intermediate: 7×35 Unbroken Double-unders, :45 rest between sets
Beginner: 8×20 Unbroken Double-unders, 1 min rest between sets

Then,

“Elijah 2016″
3 RFT:
10 Ring MU
14 Power Cleans (155/105)
13 Wallballs (20/14)

Extra Credit/Comp:
1. Odd Object Conditioning
3×15 D-Ball Bear Hug Squats (150/100#)

2. Odd Object Conditioning
3 RFT:
10 Renegade Man-Makers*
10 DB Step ups, 24/20” (5/side)
10 DB OH Walking lunge steps (5/side)
each movement is done with 50/35# dumbbell in each hand
* RRM = Start in Push up position holding dumbbells. Do 1 push up, then pull the dumbell in your right hand to your sides, then the left dumbbell to your side. Then jump your feet to your hands and stand up with the DB’s and press them overhead – that equals 1 rep.

3. Odd Object Conditioning
6x20m Prowler Push
Start with 2x bodyweight, add weight each set

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