11/15/2018

11/14/2018
November 13, 2018
11/16/2018
November 15, 2018

W.U. 5 min Individual

Group W.U.  Coaches Choice

Strength:  Strict Press

  • Build to a heavy 1
  • 4 sets of 3 @ 75% of the Heavy 1

W.O.D 5-4-3-2-1

  • 5 Mins:  Max Air Squats
  • 4 Mins:  Max Ring Muscle Ups
  • 3 Mins:  Max KB Swings 53/44
  • 2 Mins:  Max Calories on Rower
  • 1 Min:  Ball Slams 30/20

L2:

  • AS- N/A
  • MU =  Bar MU’s
  • KB = 44/35
  • Cals = N/A
  • Ball slams = 20/15

L3:

  • AS = N/A
  • MU = 1 Ring Row and 3 bench Dips = 1 rep
  • KB = 35/26
  • Cals = N/A
  • Ball Slams = 15/10