Reaper Crew 9-26-12

Baseline: ROM Drills. 3 rounds – Run 400m, 5x strict press, 5x push press, 5x jerk (45#/65#/95#).

Strength: Push Press – 8 rounds, every 60 seconds perform 2x push press @ 65% 1 RM.

Stamina: Chipper, not timed: 25x push press @ 65% 1 RM, 50x Renegade row (35#/25#), 400m weighted walking lunge (35#/25#).

Work Capacity: Complete 7 rounds for time of the following…

  • 7x man maker (35#/25#)
  • 7x chest to bar pull ups
  • 7x dips
  • 7x toes to bar

Durability: 8x 200m sprints (:60 interval). 3 Rounds: 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#). Warrior mobility drills.

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