Month: March 2019

 Box Back Squats, 5×3, 65-70%, every 2min Pause in hole set 1: 5 sec set 2: 4 sec set 3: 3 sec set 5:

Thrusters 10-8-6-4-2, 2 min, Off racks 9 MIn AMAP Jump Ropes  Perform max jump ropes without messing up, when you mess up perform 1 round

Back Squats, 7×2, Every 90s 5 Round EMOM Min 1: 15 ABMAT Sit Ups (20 FB) Min 2: 10 HRPU (15 FB) Min 3: 10

https://www.surveymonkey.com/r/3FJ986M FILL OUT THE SURVEY BY WEDNESDAY THE 13TH BY 11PM MONEY DUE BY THE 20TH OF MARCH S2O, 3×5, EMOM (no racks) 5 MIN

https://www.surveymonkey.com/r/3FJ986M FILL OUT THE SURVEY BY WEDNESDAY THE 13TH BY 11PM MONEY DUE BY THE 20TH OF MARCH 3 Min EMOM of: Farmer’s walk (there/Back)

https://www.surveymonkey.com/r/3FJ986M FILL OUT THE SURVEY BY WEDNESDAY THE 13TH BY 11PM MONEY DUE BY THE 20TH OF MARCH OHS, 7×3, Every 90sec (off Racks) For

Back Squats, 75-80%, EMOM, 9 Rounds 1-2-3-4-5-4-3-2-1 Ladder, For Time, 15 Min Cap  10-1 Dips (Ring) 1-10 Pistols 1 for 1 1 Rope Climb after

5 Rounds, Every 2 min 2 DB Neutral Grip Strict Press (+2 every round) Bear Crawls (there and back) 1 Strict HSPU (+1 Every round)

9RFT, 45 Min Cap 3 rounds of: 30/20 Cal Row 12 BF Sit Ups (20/14) 12 HRPU then immediately into 3 Rounds of: 30 Step