Part 1 Front Squat 6-6-6-6-6-6 Sets 1-2: Easy (30-50% 1RM) Sets 3-4: Moderate (60-70%) Sets 5-6: Tough (75%+) Coach’s Notes: – Control the weight on the descent and avoid bouncing out of the bottom – Take a 1-2 second break between reps – If you cannot maintain good posture (your[…]
Read More »Team of 3 complete for time 100 Wall Balls 20/14 100 Pull ups 100 Sit ups 200 Air Squats 100 Push ups 100 Cal Bike 100 Kettle Bell Swings 53/35
Read More »In teams of 2, perform 3 sets each of: Partner 1: 200 meter Double KB Farmer Carry (53/35) Partner 2: Wall Sit hold until Partner 1 returns Switch places Partner 1: 30/24 Calorie Row Partner 2: Front Plank hold (on elbows) until Partner 1 finishes row Switch places Scoring: Time
Read More »Wod 3 sets 80-90 percent effort 400m Row 20 Wall Balls 20/14 20 Hand Release Push Ups 20 Ab Mat sit ups 60 Double Unders Rest 5 Minute then switch the order.
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