9/7/2019

9/5/2019
September 4, 2019
9/10/2019
September 9, 2019

W.U. Hips/Knees/Torso prep for Squatting

Strength:  Back Squat 12 Min EMOTM

Even Mins:

  • 3 @ 72%
  • 1 @ 82%
  • 3 @ 74%
  • 1 @ 87%
  • 3 @ 76%
  • 1 @ 92%

Odd Mins:

  • 10 x Alt Reverse Lunges (use 35/26# KB)

W.O.D 15 Min Clock

In 5 Mins Complete

  • 21-15-9
    • KB Swings 53/35
    • Burpees over KB

In 5 Mins Complete

  • 15-12-9
    • Cals Assault Bike
    • Pushups

In 5 Mins Complete

  • 12-9-6
    • Pullups
    • TTB

NO Rest between Segments.  Rest happens with any time left over within the 5 min periods if work load is completed.