Warm up: 2x 200 m run, 10 mtn climbers, 20 alt high kicks, 5 pull ups, 10 hollow rocks; hip/wrist/shoulder mob
Skill Focus: Back squat
Warm up and build to working weight. . .
Back squat 4 x 4 (up 2.5 – 5# from last week)
WOD:
Level 3
6 s2o 155#/110#
6 box jumps 30”/24”
6 wgt sit ups 25-30#/20#
e2mom for 12 min
Level 2
6 s2o 115#/80#
9 box jumps 24”/20”
12 sit ups
AMRAP in 12 min
Level 1
6 s2o
9 box jumps
12 sit ups
AMRAP in 12 min
Post bs wgt/number rds completed or #rds if emom
Happy happy 42nd birthday to Michael!
Nothing wrong with a little protection. . . especially after 7 stitches.
Skill Focus: Back squat
Warm up and build to working weight. . .
Back squat 4 x 4 (up 2.5 – 5# from last week)
WOD:
Level 3
6 s2o 155#/110#
6 box jumps 30”/24”
6 wgt sit ups 25-30#/20#
e2mom for 12 min
Level 2
6 s2o 115#/80#
9 box jumps 24”/20”
12 sit ups
AMRAP in 12 min
Level 1
6 s2o
9 box jumps
12 sit ups
AMRAP in 12 min
Post bs wgt/number rds completed or #rds if emom
Happy happy 42nd birthday to Michael!
Image
Image
Image
