20mins to complete:
Back Squat 5X5
-work to a moderate Daily Heavy
-try to add 5-10lbs from Week #2
-last set is 5+ reps
For Time:
30 Cal Row
150 DU
50 T2B
*15min Time Cap
*Modify as needed
4.22.19
4RFT:
400m Run
3 Rounds of “Cindy”
* 24min Time Cap
“Cindy”
5 pull-ups
10 pushups
15 air squats
4.19.19
20mins to complete:
– 10RM Back squat
– 1X10 Backsquat (-10%)
– 1XME Backswuat (-15% from last set)
Partner WOD
10 RFT
10 C2B
15 Front Rack Lunge (53/35)
*Partners alt Rounds
*11min Time Cap
4.17.19
28 min Alt EMOM
10/8 Cal Row
30 DU
15/10 Cal AB
8 DB Clean and Jerk (50/35)
* Modify as needed
4.16.19
18mins to complete the Following:
– Work to a Daily Heavy Front Squat w/:05 Pause in Bottom
– 1X3 with -15% of Heavy Front Squat
– 1X Max Effort with -15% of set of 3 Front Squat
(i.e FS w/pause Max= 100lbs, 1X3=85lbs, 1XMax Effort= 72.25lbs)
10min AMRAP:
20 Wallballs (20/14)
10 T2B
15 Russian KB Swings (70/53)
*Modify as Needed
