Month: November 2018

Tempo Back Squats 5×3 @60% Every 2 min Set 1: 5 second down, 5-second pause, 5 sec up Set 2: 4, 4,4 sec Set 3:

9 Min EMOM – 1 Squat Clean every min  @60% 3 rds @75% 3 rds @90% 3 rds Partners – For Time – 28 min

THIS WEEK IS JACK

Front Squat @55%, Death By, 8 Min  min 1 = 1 rep min 2 = 2 reps min 3 = 3 reps et cetera for 8

1 Semi Squat Snatch + 1 Full Squat Snatch + 1 OHS = 1 6×1, every 90 second 21 Min EMOM Every Minute starts with

Death By, 40 Mins Exercise 1: Pistols (2, 4, 6, 8, 10…) 1 for 1 until you can’t complete the required reps in that minute) Exercise

5 Seated Press Strict + 10 Barbell Shrugs = 1 round Every 2 min for 5 rounds through WOD: 21-15-9 For Time SDHP (95/65) Lateral

Back Squat 7×3, EMOM 55% 5 Min Ladder 1 Rope climb (add 1 every round) 10 ABMAT Sit Ups (add 10 every round) Back Squats,

THIS WEEK IS DANNY NEXT WEEK IS JACK    

Front Squats 6×3, 75%, 2 min 12 Min AMRAP 10 Wall balls (25/20) FB (30/20) 15 BF Sit Ups Every 2 minutes 5 DLs (275/185)