Tuesday, 1-28-20
Box Squats
15 min to work up to a heavy single
4 rds
20/15 AAB
20 T2B
200′ Farmers Carry 70/53 each Hand
Box Squats
15 min to work up to a heavy single
4 rds
20/15 AAB
20 T2B
200′ Farmers Carry 70/53 each Hand
Partner Beach WOD Sat. 8-20!!!! Strength: Clean and Jerk 60% x 3 +1 65% x 3 +1 70% x 2 +1 75% x 2 +1 80% x 2 +1 X 3 21-15-9-15-21 reps for time of: Deadlifts 185/155 Burpees
25 min to complete 4×10 BB Bicep Curls 4×10 Weighted Bench Dips 4×8 Heavy DB bicep curl 4×10 French Press 4×20 Banded Tricep Pull Down 10 min AMRAP 10 T2B 10 V-Up 10 Medball Twists 20/14 10 Wall Ball 20/14
Open Gym At 7PM. We will watch the Open live at 8PM. 10 min partner EMOM of Weighted Planks 12 min 5 Deadlifts 185/135 150′ Shuttle run
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning Strength/Skill -Back Squat: 4X5@80%, quick up and down with no pause every set – rest 2:00 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans (any style) 185/135#
15 Min Ladder 3 Sq. Snatch 155/105 3 C2B 3 Sq. Snatch 6 C2B 3 Sq. Snatch 9 C2B 6 Sq. Snatch 12 C2B 6 Sq. Snatch 15 C2B 6 Sq. Snatch 18 C2B 9 Sq. Snatch…… 20 min to work on skill HSPU, t2b, D/U…
2 RDs 10 Banded Squats :30 Squat Hold 10 KBS 5 Ring Row Back Sq. 3×10 @ 75% 100 Sit Up 90 Hollow Rocks 80 KBS 53/35 70 V-Up 60 Plank KB Touches 50 Med ball Twists 20/15 *25 min Cap*