Public Whiteboard

Components

Weighted OH Sit-ups

Pure Evil

Back Squat

Bulgarian Split Lunge

Glute-Ham Raises

Weighted GHD Sit-ups

Stiff Leg Deadlifts

Settings

Workout

6/21/2017

In's

3x15 GHD Back Extensions

Yoga/Mobility

Chest Stretchy

Warm-up

Warm-up Gymnastics

7 Minute Warm-up
5 Pushups
5 Inch Worms
10 Kip swings
10 Side-to-Side Lunges
20 pass throughs

Skill/Strength

Weighted OH Sit-ups (3x10)

Holding weight inline with your torso the whole time. no swinging of the arms.

If it burns it grows. Unless it is when you pee....go see a doctor, yesterday.

WOD

Pure Evil (AMRAP - Rounds and Reps)

14 Minute AMRAP/EMOM
3, 6, 9, 12, 15, 18, 21, etc...
KB Swings, 62/44 OH
Push-ups
with EMOM of 5 Burpees

RX+: HSPU

burpees do not count towards score

Spec Ops Training

Mental note

Back Squat (3x8)

Back Squat

Bulgarian Split Lunge (3x8 Each Side)

Holding weight down at your side. Place your back foot on a 6-12 inch box depending on your height. Lower yourself until you back knee touches the ground. Stand up until your front leg is straight.

Glute-Ham Raises (3x8)