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
Category: WODs
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
4.15.19
4X10 Bench Press (climbing to establish a 10RM)
For Time:
1 1/2 Mile Run
4.12.19
*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
