Warm up: 300 m row, 2x 10 squat n sinks, 5 ea transverse lunges, 5 strict pull ups, 5 tuck jumps
Skill Focus: Back Squat
Warm up and build to working weight. . .
Squat
4 x 4 + 2.5 – 5# up from last week
WOD:
12 minutes to complete as many reps as possible
1, 2, 3, 4, 5, 6. . .
Level 3
Single arm kb push press 53#/35# (1R, 1L. . . 3R, 3L. . . )
Strict ring pull ups (hands to chest)
box jumps 30#/24#
Level 2
Single arm db push press 40-45#/25-30#
C2b pull ups
box jumps 24”/20”
Level 1
single arm db push press
pull ups mod
Post bs weight used and #reps completed for score
Congrats to Taylar on her Level 1 cert this weekend. Leave it Taylar to PR her Fran time--2:46 and the best one there!
Skill Focus: Back Squat
Warm up and build to working weight. . .
Squat
4 x 4 + 2.5 – 5# up from last week
WOD:
12 minutes to complete as many reps as possible
1, 2, 3, 4, 5, 6. . .
Level 3
Single arm kb push press 53#/35# (1R, 1L. . . 3R, 3L. . . )
Strict ring pull ups (hands to chest)
box jumps 30#/24#
Level 2
Single arm db push press 40-45#/25-30#
C2b pull ups
box jumps 24”/20”
Level 1
single arm db push press
pull ups mod
Post bs weight used and #reps completed for score
Congrats to Taylar on her Level 1 cert this weekend. Leave it Taylar to PR her Fran time--2:46 and the best one there!
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