cara jones

4.15.19

4X10 Bench Press (climbing to establish a 10RM)

For Time:
1 1/2 Mile Run

*Reminder Open Gym is Closed on 4/13 Due to Level 1 Seminar*

6X5 Back squats *Complete a set every 3mins* (Use 95% of last set of 5 from last week)

Partner WOD:
18 Rounds
8 Push Press (115/85)
30 DU

*Partners alt Rounds
*17 min Time Cap

“DT” a different way!!

For Time:

50/35 Cal AB (5 min time cap)
60 Deadlifts (155/105)
45 Hang Cleans (155/105)
30 S2O (155/105)

*15min Time Cap

18min AMRAP:
200m Run
20 Burpee Box Overs (20″)
200m Run
20 T2B
*Modify as needed

20mins to Complete:
– Est a 5RM Front Squat
– minus 20% from 5RM then complete 1 set max reps

For Time:

1000m Row
100 Wallballs (20/14)

*13min Time Cap