10/14/2019

10/11/2019
October 9, 2019
10/16/2019
October 15, 2019

W.U Ropes/Bands

Strength: Front Squat

12 Min EMOTM

  • Min 1: 3 x Front Squats 70%
  • Min 2: 5L/5R reverse rack lunges
  • Min 3: 1 x Front Squat 80%
  • Min 4: Same as 2
  • Min 5: 3 x F.S @ 70%
  • Min 6: Same as 4
  • Min 7: 1 x F.S @ 85%
  • Min 8: Same as 6
  • Min 9: 3 x F.S @ 70%
  • Min 10: Same as 8
  • Min 11: 1 x F.S @ 90%

W.O.D 4 x 4 min Periods

In 4 Min Complete the following

  • 12 x Clean and Jerks @115/85
  • 9 x Burpees
  • 6 x Bar Muscle Up’s