COME GET SOME!!!
Strength
Back squats 4×4 @ 80%
WOD
10 minute AMRAP:
- 16 DB clean and jerks (#50/35)- 8 each arm
- 16 Pull ups
Back squats 4×4 @ 80%
*MUs increase by 1 rep each round. Thrusters increase by 2 reps each round.
TABATA:
1.) Bent elbow side planks (alt. sides every round). During the :10s rest, hold a bent elbow front plank
2.) Weighted sit-ups (athlete chooses weight)
3 Rounds for time:
Take 20 minutes to establish:
21-15-9
8-6-4
TIME CAP: 12 minutes
“GRACE”
*Switch once P1 has completed 15 reps. P2 will now complete 15 reps while P1 holds front rack
*Switch once P1 has completed 30 reps. P2 will now complete 30 reps while P1 holds deadlift
*Switch once P1 has completed 15 reps. P2 will now complete 15 reps while P1 holds plank
Every 2 1/2 minutes:
Back Squat 5×5 (75%- 1RM)
BUY-IN: 125 DU’s
10-9-8-7-6-5-4-3-2-1
Every 2 Minutes, for 10 Minutes (5 sets) of: Strict Press
Immediately followed by…
Every 2 Minutes, for 4 Minutes (2 sets) of:
Station 1: 20/15 Calorie Row
Station 2: 10 Burpee Box Jump-Overs (24″/20)
Station 3: 200m Run
Station 4: 20 Single-Arm DB Overhead Walking Lunges (#50/35)– 10 steps each side
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