4.30.19
Back Squat for load: #1: 3 reps @ 40% #2: 3 reps @ 50% #3: 3 reps @ 60% #4: 3 reps @ 70% #5: 3 reps @ 80% #6: 3 reps @ 85% #7: 3 reps @ 85%+ #8: 3 or more reps @ 85%+ 3 rounds for time:[…]
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Wod 6 Rounds: 21/15 Calorie Bike 150′ Farmers Carry (53’s/35’s) 9 Knees to Elbow
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In teams of 2, complete: Partner 1: Run 800 Partner 2: AMRAP 10 DB Walking Lunges + 10 DB Push Press Switch Partner 1: Run 600 meters Partner 2: AMRAP 8 DB Walking Lunges + 8 DB Push Press Switch Partner 1: Row 300 meters Partner 2: AMRAP 6 DB[…]
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Alternating sets with a partner: 21-15-9-15-21 reps of KB Swings (53/35) T2B Calorie Row * Partner 1 performs 21 KB Swings, Partner 2 performs 21 KB Swings * Partner 1 performs 21 T2B, Partner 2 performs 21 T2B * Partner 1 performs 21 Calorie Row, Partner 2 performs 21 Calorie[…]
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Front Squat Build to a Heavy Set of 3 3 Rounds: 10 Front Squats (175/115) 20 Chest to Bar Pull-ups 200m Run
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Hang Power Clean for load: #1: 3 reps @ 60% #2: 3 reps @ 65% #3: 3 reps @ 70% #4: 2 reps @ 75% #5: 2 reps @ 80% #6: 2 reps @ 85% #7: 1 rep @ 90% #8: 1 rep @ 90+ #9: 1 rep @ 90+[…]
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Bench Press: 10-8-6-4-2 Loading Guidelines: 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% Scoring: Load For time: Row 1000 meters 50 Burpees to 6″ target Row 500 meters 25 Burpees to 6″ target
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In teams of 2 complete: 100 Sumo Deadlift High Pulls (75/55) 100 Medicine Ball Cleans (20/14) 100 Hand Release Pushups 100 Medicine Ball Cleans 100 Sumo Deadlift High Pulls * Divide the reps between partners however you like ** Only one partner working at a time Scoring: Time
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With a partner, complete 5 alternating sets each of: Run 200 meters Assault Bike 15/12 Calories 100′ Odd Object Carry Scoring: Time
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