WOD- EMOTM for 21 min SHARE BARS
First min- from the rack 3 front squat 225/173# masters 185/143#
Second min- from the ground 5 push press 155/108# masters 95/63#
Third min- 1 fence run
Repeat
SWOD- 5 min to find 1 RM clean and jerk
Recent Posts
See AllWarm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT
SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR