Warm up: 500 m row; 2x--10 squats, 10 lateral lunges, 5 burpees; mob - spiderman lunges 3 ea side w/ 15 s hold
Skill/focus: Box Squat
warm up and find appropriate height
2 box squats EMOM for 10 min @ 50-75% of 1rm (we’re looking for SPEED)
3 rds for max reps@ ea station
45 s work/15 s transition w/ 1 min rest btwn
Push ups (chest to something, no knees)
power clean 135#/95#
plank hold (-10 reps if break)
box dips
Post total # reps for score
Did everyone have enough room?
We appreciate everyone working with us during the construction phase. The new rigs (yes, that's plural) will be up soon!
Skill/focus: Box Squat
warm up and find appropriate height
2 box squats EMOM for 10 min @ 50-75% of 1rm (we’re looking for SPEED)
3 rds for max reps@ ea station
45 s work/15 s transition w/ 1 min rest btwn
Push ups (chest to something, no knees)
power clean 135#/95#
plank hold (-10 reps if break)
box dips
Post total # reps for score
Did everyone have enough room?
We appreciate everyone working with us during the construction phase. The new rigs (yes, that's plural) will be up soon!