AM STRENGTH
1. Front Squat
2 @ 60%, 2 @ 70%, 2 x 6 @ 75%
2. EMOM for 12 Min
Even: 5 Bent Over Barbell Rows @ HAP
Odd: Max Rep DB Push Press (70/50)
CLASS WOD 5PM
Five Rounds for Time...
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)
10 Pull Ups
COMP CLASS 6PM in the Annex
In Teams of Two with one minute rest between each part...
Part 1
4 Min Max Rep Atlas Stone to Shoulder
Partners alternate every six reps
Part 2
4 Min Max Rep Burpees with Partner Deadlift Hold (315/205)
Partners alternate every time DL bar is dropped
Part 3
4 Min Max Distance HS Walk with Partner Overhead Hold (185/115)
Partners alternate every time partner falls from handstand walk
1. Front Squatted Yesterday, so did Incline Bench Press up to 205#
ReplyDelete2. EMOM for 12 Min
Even: 5 Bent Over Barbell Rows @ HAP (3@165#, 2@185#)
Odd: Max Rep DB Push Press (60#, 10 reps each)
CLASS WOD 5PM
Five Rounds for Time...
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Shoulder to Overhead (155#)
10 Pull Ups
--13:43
Weighted Dips - 11 with 50#; 7,6 with 70#