Wednesday, March 27, 2019
(A) Warm Up:
2 Rounds:
1:00 Bike + :20s Samson/side
:45s Bike + 3 Inchworms
:30s Bike + 15 KBS
INTO…
2 Rounds:
MedBall T-Opener
1-3 STRICT Pull Ups + 10 Push Ups
(B) Back Squat, Every 3:00
10 reps @ 70%
8 reps @ 75%
6 reps @ 80%
4 reps @ 85%
2 reps @ 90%
(C) AMRAP in 18:00
9 Deadlifts (135/95)
9/6 HSPU
9 Front Squats
9/6 STRICT Pull Ups
PARTNER COMP WOD - 5pm
@ 0:00 - For time:
50-40-30-20 Wall Ball
15 Synchro Burpees Over the Bar after each set of Wall Ball
@ 20:00 - 4 Rounds:
20 STRICT HSPU
10 Deadlifts (315/225)
*all reps shared
@ 40:00
AMRAP in 10:00
12 STRICT Pull Ups
18 Box Jump Overs
24 Cal Bike
*all reps shared
Posted on Wed, March 27, 2019
by Michael Weidner