Fri 11.13.15 “Abs and Arms”
WOD: Abs and Arms Part A: 15 Min AMRAP 50 Weighted Crunches 3×8 Barbell Curls 40 ABMAT Sit Ups 3×8 Dips 3 min rest Part
November 12, 2015
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WOD: Abs and Arms Part A: 15 Min AMRAP 50 Weighted Crunches 3×8 Barbell Curls 40 ABMAT Sit Ups 3×8 Dips 3 min rest Part
Skill: Power Cleans – Work up to a 1RM 7 x 1 WOD: 21 min EMOM Min 1 – 15 Wall Balls (20/14)
Strength: Front Squat, 8×3, EMOM, 2 Second Pause at bottom WOD: EMOM Min 1 – 15 Wall Balls (20/14) Min 2 – 10 Plate Burpees
Skill: Back Squat % Work (10, 8, 4, 4, 3) %55, 75, 85, 85, 90% Week 4 WOD: 21 min EMOM Min 1 – 15