2.21.13 Power Endurance, IWT

Workout 
5 minute easy row, ride, run, jump rope
Then:
3×5 Wall Squat
2×20 Squat
4×10 KBS /Goblet Squat Combo (40#, 50#, 60#, 70#) 10x KBS + 10x Goblet Squat = 1 set
3×8 DB SOTS Press (mobilize between sets)
Then:
Phase I
7x BB/DB Thruster +
60s Hard Row/Ski/Airdyne +
2:00 minute rest
3 sets
5 minute intermission after 3rd set
Then:
Phase II
7x Weighted Pull-up +
2 minutes of 5x Ball Slam + 5x Burpee (go for 4 rounds!)
2:00 minute rest
5 minute intermission after 3rd set
Then:
Phase III
Static Hold Circuit
Rotate for 8 minute between the following static holds:
Wall Sit
Handstand Hold
Dead Hang
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Overall everyone's Thruster has improved. I know that because very few people used DBs today, indicating an overall improvement in not only strength but flexibility.

Overall everyone’s Thruster has improved. I know that because very few people used DBs today, indicating an overall improvement in not only strength but flexibility.