Friday, 8-9-19
12 min to complete
3×8 DB Hammer Curl (superset by 20 banded curls)
3×15 banded tricep pull down
3 sets of 21’s (increasing weight)
3×10 french press (superset by 20 bench dips)
4 RFT
400m Run
30 Wall Balls 20/14
*18 min Cap*
12 min to complete
3×8 DB Hammer Curl (superset by 20 banded curls)
3×15 banded tricep pull down
3 sets of 21’s (increasing weight)
3×10 french press (superset by 20 bench dips)
4 RFT
400m Run
30 Wall Balls 20/14
*18 min Cap*
BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY. W.O.D. – 5 RFT Run 400 m 30 D/U’s or 90 S/U’s 20 KB Swings 53/35 1 min Hanging or Press L-Sits
NO 10:00 AM CLASS 4 R.F.T. 50 Air squats 30 AB-Mat sit ups 20 Deficit push ups. 45s/25s *chest touches ground * 10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
MetCon: AMRAP – 22 Min 22 Double Unders 11 Deadlifts, 185/135lb 22 Push Ups 11 DB Hang Squat Cleans, 35/25lb These are good hang squat cleans, except we are not going to drop them as fast as she does. We will receive and hold for a one – one thousand.
Strength: Pause back squats: 3 sec pause at the bottom 6X4 @ 60% – 70% of 1RM Back Squat 5 RFT: 30 D/U 10 Burpee Broad Jumps 5 Back Squats 135/95 100m Farmers Carry 45/30
Warm up 3 RDs 10 BB Power Snatch 5 OHS 10 Ring Row E2MOM for 10 min 2 Sq. Snatches start @ 65% 1 RM and build For time: 100 Pull ups 100 k2e 400′ 2-KB Front Rack Walk 53/35 100 Push Press 95/65 * Complete in any order, in the fastest way you can*…
Check your Email for Today’s WOD.