Assign Box
Strength: Push Press 7×5
Every 2 min
(controlled negative-explosive on the press)
16min Ascending Ladder
9 DL
6 Hang Squat Clean
20 Sec Plank (+20s)
Lanes
6RFT, 30 min cap
10 DB Front Squat
15 Strict Pull Ups
20 Strict Leg Raises (hanging)
Lanes
Back Squat
3×3 (7s reps)
3×3 (5s reps-little bit heavier)
3×1
Every 90
Add weight as desired
12 min AMRAP
Every 2 min perform Farmers Walk (there back 2x) (0, 2, 4, 6, 8, 10)
10 SSJ (weighted)
12 BF Sit Ups
BOXES
30 Min AMRAP
4-6 DL to Row (add weight per rd as desired)
15 DB Bicep Curls
4-6 Floor Press
15 DB Skull Crushers
1 min Bike/Row – “active” mandatory rest
Lanes
7rd EMOM
Min 1: 5 Pull-ups/ring rows (Slow down)
Min 2: 8 Push-ups (Slow down)
Wod: 14 mins
Partner – Alt every exercise
10 KB Squats (between legs) (2)
10 Wall Balls (quarter sqt)
10 DB Hang Muscle Snatch (2)
BOXES
repeat from Sept 12th, 2020
Seven (7) 3-minute roads of Max Cals
10 DB Cleans
16 Reverse Lunges (1 for 1) Holding 1 or 2 DBs
Max Cal with time left (Row, Bike, Ski)
2 min rest between rds
ASSIGN BOXES
Tabata – Switch every exercise
Torpedo G2O
Torpedo Front Squat
Hollow Rocks
ABMAT Sit-Ups
Torpedo Bicep Curl