3 sets of Strict Pullups 4-6 reps 10 weighted pushups Side plank 30 second For time 3 rounds 400m run 15 box jump overs 24/20″ 10 front squats 155/105
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Strength Back squat 3×3@70% 3×2@80% 3X1@90% 3rounds 20 supermans 30 sec plank hold 8 rounds 8 burpee broad jump 8 thrusters @ 95/65lbs Hope everyone has enjoyed their week of training
24min alternating min Min 1,4,7,10,13,16,19,22 100m run Min 2,5,8,11,14,17,20,23 5 stiff leg deadlift 155/125 Min 3,6,9,12,15,18,21,24 8 toes2bar
Double under practice Team relay Row 500m 40 KB swings 55/35 40 wallballs 20/14 30 burpees 20 split jumps 10/5 wall walks
Strength Hang Power Clean Technique WOD 8 min amrap 6 front squat (135/95) 9 box jump overs(24/20) 12 hand release pushups rest 4 mins 4 min amrap 3 front squats, 6 box jump over, 9 hand release pushups rest 2 mins 2 min amrap. 1 front squat, 3 box jump o ... Continue Reading
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