Wednesday, April 11, 2018

Wednesday, April 11, 2018

Strength Couplet

3 sets:

8 Back Rack Split Squat/ Leg

Rest 60 sec

10 RDL

Rest 60 sec

*Loading is choice to maintain form and quality


Conditioning

4 sets:

10 Bench Press (155/105)

15 DB Lateral Raise

20/15 Cal Bike

25 Sit Ups


PARTNER COMP WOD - 5pm (sign ups will be on the whiteboard. Please let us know by Wednesday morning)

@ 0:00 - AMRAP in 12:00

15 Calorie Row

12 Power Snatch (75/55)

9 Box Jump Overs

* barbell must be held in the front rack position by "resting" partner during the row and BJO. Switch whenever.

1 MINUTE REST

@ 13:00 - 4 minutes as a team 

Max Lift complex of 3 Deadlifts + 1 Hang Clean (power or squat)

*Score is combined weight of both partners

@ 25:00 - For Time:

100 Wall Ball

75 C2B

50 HSPU

25 Muscle Ups

Max Cals on Bike

*15:00 time cap

1 comment (Add your own)

1. wrote:
I studied in a few faculties for performing.

Wed, October 3, 2018 @ 10:44 AM

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