Wednesday, December 6, 2017

Wednesday, December 6, 2017

Back Squats

2 Waves of 5-3-1 rep scheme:

5 @ 70-75%

3 @ 75-80%

1 @ 80-85%

5 @ 75-80%

3 @ 80-85%

1 @ 85-90%

*Rest 2-3 minutes between sets


Conditioning

AMRAP in 5 minutes:

10 Wall Ball

10 Burpees

Rest 3:00

AMRAP in 5 minutes:

5 HSPU

3 STRICT Pull Ups

Rest 3:00

AMRAP in 5 minutes:

:20 Hollow Hold

10 DB Thrusters


PARTNER COMP WOD - 5pm

@ 0:00 - 3 Rounds:
50 Wall Ball  
30 Power Snatch (95/65)

@ 20:00 - 3 Rounds: 

12 Strict Pull Ups

16 Box Jumps Overs

12 Hang Squat Cleans (135/95) 

@ 40:00 - 3 Rounds:
50 Cal Row
30 HSPU

*Share reps for all any how

1 comment (Add your own)

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Sat, December 9, 2017 @ 9:31 AM

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