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Monday 150309

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Nicole, Roman, and Josh grinding their way through 15.2 on Saturday. How are everyone's hands doing today?
SWU C - 3 rounds not for time (10 min cap)

L-handstand, 10 alt'g
Hollow/arch roll, 3 sec pause in each position, 2x each direction (8 total)
Wall balls, 8-10 reps, focus on perfect form - knees out, vertical torso - pick a weight you can do unbroken with perfect form

Fitness (wk 3 of 6)

A. BS, 5-4-3-2-1, small build per set, 2 min clock
B1. 10 alt'g step-ups, wtd if possible, thigh parallel w/ground, no higher, rest 1 min
B2. RDL, 6 reps @3030, 3 sets, heavier than last week, rest 1 min
+
15-12-9
thrusters, 115/75, 95/65, 75/55
burpee over box jumps, 24"/20" (step-overs allowed)

Notes:
- no missed reps on BS, we're not maxing out, just build each set and end with something heavy
- make sure you're progressing in weight on the accessory work from week to week
- 8 min cut-off on couplet

Performance (wk 3 of 6)

A. EMOM x8: 2 BS @31X1, 55-60% 1RM, speed focus
B1. 10 alt'g pistols, rest 1 min
B2. BB goodmornings, 6 reps @3030, 3 sets, heavier than last week, rest 1 min
+
15-12-9
thrusters, 115/75
burpee over box jumps, 24"/20" (jump required)

Notes:
- watch tempo on BS: slow descent, brief pause in hole, explode; faster is better than heavier
- make sure you're progressing in weight on the accessory work from week to week
- 8 min cut-off on couplet

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