Strength:
Deadlift
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
2 @ 90%
-Partner WOD-
AMRAP 20:
Partner 1: 500m Row
Partner 2: AMRAP:
12 OH Plate Lunges
12 Box Jumps
12 Pull Ups
* Partner 1 Rows, while Partner 2 does AMRAP. When P1 is done with their Row, Partners switch, and P1 picks up where P2 ended in AMRAP
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
Warm up: 2 RDs at easy pace 7 strict pull ups 7 BB Clean grip deadlifts 7 BB Front Squats 7 BB Power Clean Age Group Qualifier WOD #2 4 RFT- 25 C2B 5 Cleans 245/170 (Any style clean) *15 min Cap* 10 Min EMOM 3 Tempo Front Squats Tempo = 4 seconds down, 3…
Strength: Weighted Pull Ups 6X3 20 MINUTE ASCENDING LADDER 1 FRONT SQUAT 155#/115# – 1 PUSH UP – 200 M RUN 2 FRONT SQUATS – 2 PUSH UPS – 200 M RUN 3 FRONT SQUATS – 3 PUSH UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME
Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…
STRENGTH; 10 MINUTES ON THE MINUTE 2 BACK SQUATS AS HEAVY AS POSSIBLE 3RFT 50 DOUBLE UNDERS 40 WALL BALLS 20/14 30 WEIGHTED SIT UPS
Strength/Skill – Lets work on rope climbing efficiency. If you’re effeicient, work on upping your legless ascents. 3 R.F.T. 115 pound Push press, 21 reps 3 Legless 15-foot rope ascents 27 Weighted Ab-Mat S/U’s w/ D.B. feel freE to anchor feet. D.B. HANDLE SHOULD NEVER LEAVE CHIN