Pause Front Squats
6 x 2 reps (2 sec pause at bottom)
Sets 1/2: 75%
Sets 3/4: 80%
Sets 5/6: 85%
“Coach Kilmer”
AMRAP x 16 MINS:
20/16 Cal Row
16 Burpee Box Jump Overs (24/20”)
16 Single DB Hang Clean & Push Press/Jerk
RXD+ - 22.5 / 15
RXD – 17.5/12.5
Scaled – 15/10
Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13 – 12 – 11: Burpees Over Rower 250m Row 10 – 9 – 8 – 7 – 6: Powe
Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back Squats Weight x Reps = Score *** Rest 3 mins *** Part B: AMRAP
Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR Press Ups 21 Thrusters (50/35) 15 HR Press Ups 9 T2B *** If you