Congrats to Aleks and Cass for taking 1st place at last weekends competition! Way to rep DNR strong Hooligans!

Warm Up: 6 Mins
1 Min at each of the following:
PVC Banded Pull Downs
Goodmornings
Barbell Curls
Banded Rows
Row / Bike

Strength: 15 Mins
5 x 1-8 MU on the 3:00 (or 10 Pull Ups)
Variations of MUs are acceptable

Metcon: 12 Min Cap
21-15-9:
Ring Dips
C2B Pull Ups
Deadlift (155/105)

Elite Competition Class

Parallette Handstand Push-ups
For Time:
20/15 Parallette Handstand Push-ups

Gymnastic Conditioning
10 Rounds For Time:
10/7 Calorie Assault Bike
30 Double Unders
1 Legless Rope Climb

Conditioning
5 Rounds, Each For Time:
20/15 Calorie Row
10 Barbell Facing Burpees
5 Power Cleans
Rest 2 Minutes Between Rounds.

Round 1 – 155/105
Round 2 – 185/135
Round 3 – 225/155
Round 4 – 245/165
Round 5 – 265/175

Body Armor
100 Kettlebell Swings (70/53)
Rest 1 Minute
100 GHD Sit-Ups

Performance Power Train

Thursday, August 23rd, 2018
Jet Fuel:
3x
:30 Wall throws https://youtu.be/VRRGIuxY_L4
:30 DB Overhead hold (2db’s)
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Slingshot Bench Press vs. Bands
Max 1
-then
3×3 @90%
*Compare to July 26th

GainCity:
-Superset 4x
12 DB Kickbacks (each)
Max reps bandy curls
-BB Upright Rows https://youtu.be/jELbn2bPuwk **Video shows DB’s, but use BB
3×12 AHAP
-Slingshot Pushups
3xMax Reps

Afterburner:
7min AMRAP:
5 SIngle arm KB Swing left
5 Push press left
5 Situps
5 SIngle arm KB Swing right
5 Push press right
5 situps
**Each set perform all 5 kb swing in a row first, then all 5 push press in a row, after.