Strength/Skill: Back Squats, 5 x 5, 70%, every 2 minutes

  • Focus: Contrast of Speeds – Controlled Eccentric (down) followed by an Aggressive Concentric (up)

WOD: 20 min AMRAP

  • 5 HSPUs
  • 5 Box Jumps (30/24)
  • 5 American KB swings (70/50)
    • Every 5 rounds of the above AMRAP complete burpees.
    • After the 1st 5 rounds perform 10 burpees
    • After the 2nd 5 rounds (10 rounds) complete 20 burpees
    • After the 3rd 5 rounds (15 rounds) complete 30 burpees
    • Continue in this fashion for 20 minutes
    • Your score is the total number of rounds completed during the 20 minutes. The burpees are just a minor inconvenience   ;0)

Shout-out – Coach Tom 4 year anniversary

The News:
Community Spotlight: Kyle McSpedon, Mike Isabella
Check out my Blog: Here
Check out my Amazon Recommendations and Books: Here
May 29, 2017: Memorial Day Murph and Box BBQ
May 30, 2017: Essential Oils for Beginners
June 3, 2017: Sgt. John Lyons Run to Remember

Leave a Reply

Your email address will not be published. Required fields are marked *