8.10.17
Strength: Back Squat 7-7-7-7-7 Loading Guidelines: Set 1: 40% 1RM Set 2: 50% Set 3: 60% Set 4: 70% Set 5: 75% Set 6: 80% Rest 2-3 minutes b/w sets Wod 21-15-9 reps for time: KB Thrusters (53/35) Calorie Row
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Wod Strength Squat Snatch build to a Heavy one James Bond 12-9-6-3 Squat Snatch 95,65 Ring Dips
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Deck of Cards Aces 200m Run alt 50 Dubs Diamonds Goblet Squats 53,35 Hearts V ups Spades Push Ups Clubs Ball Slams 20/14
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Wod Teams of 2 4 rounds for time: 15 Muscle Ups 60 Wall Balls (20/14) 100 M Farmers Carry 70/53 One Athlete works one rest
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Wod 21-18-15-12-9 reps for time: Toes to Bar Kettlebell Swings (70/53) Burpee Box Jump Overs (24/20)
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Strength: Front Squat (20X1 tempo) Build to a heavy 1 in 15 minutes Loading Guidelines: Sets 1-2: 3 reps @ 50-60% Sets 3-4: 2 reps @ 70-80% Sets 5-8: 1 rep @ 85-90% For time: Wod 30/24 Calorie Row 30 Hang Squat Cleans (135/95) 30/24 Calorie Row
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Build to a 1 rep max Strict Press in 10 minutes immediately followed by: Build to a 1 rep max Push Press in 10 minutes Wod: Amrap 12 24 Double Unders 12 Alternating Front Rack Reverse Lunges (115/80) 24 Double Unders 12 Push Press (115/80)
Read More »7.31.17
Wod: For time: Run 400 meters 50 Pullups Run 400 meters 50 Pushups Run 400 meters 50 AbMat Situps Run 400 meters 50 Squats
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