11/11/2019

11/8/2019
November 7, 2019
11/12/2019
November 11, 2019

W.U. Squat Prep

Strength:  Tempo Back Squats

  • 3 sets
  • Set 1:  15 reps@ 50%
  • Set 2:  12 reps @ 55%
  • Set 3: 10 reps @ 60%

W.O.D 9 Min Clock

  • In 3 mins complete 3 rounds of
    • 50 x DU’s
    • 15 x Power Cleans 95/55
  • In 3 mins complete 3 rounds of
    • 40 x DU’s
    • 10 x Power Cleans 135/95
  • In 3 mins complete 3 rounds of
    • 30 x DU’s
    • 5 x Power Cleans 185/135

ENDURANCE TRACK:

Complete 2 Rounds of the following in order 18min clock per round

  • 2 min Assault Bike (Cals)
  • 2 min Plate Burpees 35/25
  • 2 min Jump Rope (DU’s or Singles)
  • 2 min Russian Twists
  • 2 min Battle Rope
  • 2 min Box Jumps 24/20
  • 2 min Plank Jacks
  • 4 min to run 400M

**REST is any left over time after the 400M run in that 4 min period