February 10th, 2014

COMPETITORS

Strength:

• Strict Press - 8x3 *1 Weight*

Conditioning:

• (a) EMOM 8 - 2-4 Unbroken muscle-ups
  

• (b) AMRAP 12 - 6 Burpees over bar/4 Ground to OH/2 Rope climbs
  *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*

Skill/Mobility:

• AMRAP 10 - 200m row/12 Pull-ups
  

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:

• (a) Strict press - 6x4 *1 Weight across* 
  (b) Weighted pull-ups - 6x4 *1 Weight across*

Accessory:

• (a) ALT EMOM 10 - 4 Bench presses/2-4 Rope climbs
  (b) ALT for MR EMOM 10 - HSPUs/Axle rows
  

Conditioning:

• AMRAP 10 - 3 bear complexes/6 Burpees over bar
  *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

ST - *30 Mins*, AC - *25 Mins*, CO - *10 Mins*


GPP

Strength:

• *ALT between movements*
  (a) Strict Press - 5x3 *1 Weight across @ 75-85% of 1RM*
  (b) Strict Pull-ups - 5x3 *Banded or weighted if necessary*
  

Conditioning:

• (L1) AMRAP 20 - 2 Bear complexes/4 Burpees over bar, 3/6, 4/8, 5/10, etc.
  *RX'd - 185/125# / Scaled - 155/105# or 135/95#*
• (L2) N/A
  *Scaled - 135/95#, / 115/80, or 95/65#*

Skill/Mobility:

• 800m run x3 *2 min rest between efforts. Record total time.*
  

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*